Spiced Vegetable Dal Stew

Best ForĀ 




  • 1/4 teaspoon mustard seeds
  • 1 teaspoon curry leaves
  • 1/2 cup arhar daal (pigeon peas), soaked
  • 1/4 teaspoon turmeric powder
  • 3 cups water

Spice Powder

  • 1 star anise
  • 1 inch cinnamon stick
  • 1 1/2 teaspoons coriander seeds
  • 1 teaspoon cumin seeds
  • 1/4 teaspoon black peppercorns


  • 1 cup small-chopped sweet potato
  • 1/2 cup chopped green beans
  • 1/2 cup small-chopped carrot
  • 1/2 cup small- chopped cauliflower
  • 1/2 cup green peas (fresh)

Other Ingredients

  • 1 tablespoon tamarind pulp
  • 1 1/2 teaspoons rock salt


Soak 1/2 cup arhar daal for 6 hours


  1. Heat pot, and dry roast the mustard seeds and curry leaves for a minutes.
  2. Add the soaked daal, turmeric, and water. Partially cover, and allow to cook for 15 minutes on medium flame until soft.
  3. Meanwhile, prepare the spice powder. Dry roast all spices for 3 minutes. Transfer into a small blender jar, and blend into a fine powder.
  4. Once the daal is soft, add all the veggies to the pot, and stir. Partially cover, and allow to cook for 10 minutes until the veggies are soft.
  5. Add the blended spice powder and tamarind pulp to the pot. Stir, cover, and allow to cook for 2 minutes.
  6. Serve warm.


  1. Rich in protein from pigeon peas, essential for muscle repair and growth.
  2. Packed with fiber from vegetables and lentils, promoting digestive health and keeping you feeling full longer.
  3. Low in fat and cholesterol-free, supporting heart health and overall well-being.
  4. Abundant in vitamins and minerals such as vitamin A, vitamin C, potassium, and folate, contributing to a strong immune system and optimal health.
  5. Contains antioxidants from spices like turmeric, coriander, and cumin, which help combat inflammation and oxidative stress in the body.
  6. Provides sustained energy release, making it an excellent choice for a wholesome meal any time of the day.
  7. Supports weight management goals due to its high fiber and nutrient content, aiding in satiety and portion control.
  8. Suitable for vegetarians and vegans, ensuring a diverse and balanced diet without compromising on taste or nutrition.
  9. Versatile recipe – you can customize the vegetables according to personal preference or seasonal availability.
  10. Budget-friendly and easy to prepare, perfect for busy weeknights or meal prep for the week ahead.

Nutritional Value (per serving):

  • Calories: Approximately 200-250 kcal
  • Protein: 10-15 grams
  • Carbohydrates: 30-35 grams
  • Fat: 3-5 grams
  • Fiber: 8-10 grams
  • Vitamin A: 50-100% DV
  • Vitamin C: 40-60% DV
  • Potassium: 20-30% DV
  • Folate: 20-25% DV

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