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Broccoli Dal. Mung Bean and Lentil Stew with Broccoli and Mini Peppers. Sabut Masoor aur Sabut Mung Daal. Vegan Glutenfree soy-free Indian Dahl Recipe Serves 2 to 3
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Dals are an amazing way to hide veggies for finicky eaters.. Read finicky eater = me. Yup some days I just cannot stand certain vegetables. You would think that it is totally counter intuitive, that I hide the veggies in the stew right. Since “I” make the stew and I know that the vegetable in question is in it. But, I do eat the vegetable in it without an issue. Go Figure.
Some days I am not a fan of broccoli unless it is hidden in pasta sauces, made into pesto or chopped up into noodles or rice. Thats me.. And This is another way to get me to eat Broccoli. Hidden in a lentil stew. Lets play Spot the Broccoli. No I do not like Okra in any way.:)
This Stew has whole Mung Beans and Whole Red Lentils/Indian brown Lentils. I like to add more than one bean/lentil to the Dal stew as each of the lentils/beans brings its set of nutrition to the bowl.
Mung beans are a good source ofProtein,Thiamin, Niacin, Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C. Mung beans are a very good source of high quality protein. They provide all the 8 essential amino acids. In fact, 1 cup of uncooked beans provides about 99% of the daily requirement of protein.
Lentils areis very low in Saturated Fat, Cholesterol and Sodium, a good source of Protein, Iron, Phosphorus and Copper, and a very good source of Dietary Fiber, Folate and Manganese.
Broccoli is also a good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Vitamin B6, Folate, Potassium and Manganese.
Really, you cannot go wrong with a bowlful of Dal.
LotsMoreDals/Bean Stews on the bloghere.and collection on Facebook page here.
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Broccoli Dal. Mung Bean and Lentil Stew with Broccoli and Mini Peppers. Vegan Glutenfree Recipe
Broccoli Dal. Mung Bean and Lentil Stew with Broccoli and Mini Peppers. Sabut Masoor aur Sabut Mung Daal. Vegan Glutenfree soy-free Indian Dahl Recipe Serves 2 to 3
Prep Time2 hours hrs
Cook Time25 minutes mins
Total Time2 hours hrs 25 minutes mins
Course: stew
Cuisine: Indian
Servings: 2
Calories: 431kcal
Author: Vegan Richa
Ingredients
- ½ cup (96 g) dry Whole Red Lentils/Indian Brown Lentils Masoor
- ½ cup (103.5 g) dry Whole Mung/Moong beans green gram
- 2.5 cups (625 ml) of water less for thicker stew
Tempering/Tadka
- 2 teaspoons oil
- ½ teaspoon (0.5 teaspoon) cumin seeds
- 1 teaspoon coriander powder
- 1 bay leaf
- 1 dried red chili
- 5 cloves garlic finely chopped
- ½ inch (0.5 inch) ginger finely chopped
- a generous pinch of asafetida hing - optional
- ½ (0.5) red onion finely chopped
- 1 medium tomato chopped
- ½ teaspoon (0.5 teaspoon) garam masala
- ¾ teaspoon (0.75 teaspoon) salt or to taste
- ¾ cup (68.25 g) chopped Broccoli
- ¼ cup (37.25 g) chopped sweet mini peppers or red bell pepper
- chopped cilantro for garnish
- Variations:
- Add Chipotle pepper flakes/powder for a smoky Dal.
- Add a Tablespoon or so cashew cream to the dal before serving.
Instructions
Soak the lentils+beans for atleast 2 hours to overnight in warm water. Drain the water and keep ready.
In a pressure cooker, add the oil and heat at medium.
When the oil is hot, add cumin seeds and let them get fragrant.
Add dried red chili, bay leaf, chopped onion and saute until golden.
Add in the asafetida(hing), coriander powder, garam masala, ginger and garlic and cook for a minute.
Add in the chopped tomato. Cook for 3-4 minutes until tomato is mushy.
Add broccoli and mini peppers and cook for a minute.
Add the drained and washed lentils+beans, water and salt and pressure cook on medium heat for 3-4 whistles. (10 minutes at high pressure after the pressure has reached fo electric pressure cooker)
Let the pressure release by itself before opening. Serve hot topped with fresh cilantro.
To refresh the daal, add a fresh tadka/tempering. heat oil, add mustard and cumin seeds and some red pepper flakes and pour over the daal.
Serve hot with Indian flat breads like Roti, Paratha , Naan, or with Rice, quinoa or pilafs. Or with crackers, bread. Thicker Dal can also be slathered on breads like hummus, or made into a sloppy sandwich with sweet peppers, slaw.
Notes
To make any lentil/Bean dal without Pressure cooker, make the tempering in a deep pan(all steps till adding tomato then veggies), and add the soaked lentils with the listed water + another half cup of water. Cook covered on low-medium heat for an hour or so until tender. Stir occasionally. Soaking the large beans longer(overnight) gives best results.
Nutritional values based on one serving
Nutrition
Nutrition Facts
Broccoli Dal. Mung Bean and Lentil Stew with Broccoli and Mini Peppers. Vegan Glutenfree Recipe
Amount Per Serving
Calories 431Calories from Fat 45
% Daily Value*
Fat 5g8%
Sodium 191mg8%
Potassium 1437mg41%
Carbohydrates 71g24%
Fiber 25g104%
Sugar 8g9%
Protein 26g52%
Vitamin A 1365IU27%
Vitamin C 71.5mg87%
Calcium 145mg15%
Iron 7.8mg43%
* Percent Daily Values are based on a 2000 calorie diet.
Did you make this recipe?Please do leave a comment and rating below.. Tag me on Instagram @veganricha
This Dal is being shared at Slightly Indulgent Tuesdays, Ricki’s wellness weekend.Allergy Free Wednesdays
Happy Earth Day! Every single meal we replace the meat/dairy/eggs/animal foods by plant foods, we do our planet good. 🙂
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More daal
- Vegan Dalcha – South Indian Lentil Meat stew
- Dal Lasooni (Indian Garlic Lentils)
- Chataka Dal – Spicy Maharashtrian Toor Dal
- Caramelized Onion Dal
⭐️⭐️⭐️⭐️If you Love the Recipe, Please consider rating it using stars in comments! It helps readers and helps more people find the recipe online! I love hearing from you all! ⭐⭐⭐⭐
Reader Interactions
Comments
Ellen Lederman
My first recipe from you was a complete success! Added the chipotle powder to it for more depth as well as cilantro. And cashew cream. Used red lentils as well as mung beans.
Didn’t make it in a pressure cooker since I don’t own one (am scared of them ever since my mom’s exploded fifty years ago and spaghetti went all over the ceiling!).
At first I wasn’t sure it would be good while the beans were just cooking with the water and tadka. But then I added the veggies and the badly needed salt and garam and chipotle…and WOW! Love this!
It’s kind of sad that Indian restaurants just do a pretty bland dal and never add any veggies to it. But thanks to you I can have a dal at home that is more nutritious and delicious!
Reply
DeBunkster
As soon as I buy more lentils I am trying this out – looks fab!
Just one question though, when do you add the garam masala? Thanks!Reply
Richa
with the coriander powder.
Reply
Keira
Can you tell me where the image is from? I love it, and I want to double check the facts for the naysayers out there!
Reply
Richa
its from peta. had a hard time finding it since i picked it up from facebook. 🙂
https://www.vegansoapbox.com/petas-new-infographic/Reply
Deborah Stout
Am I missing where the mung is mentioned in the methods??
Reply
Richa
the lentils means both the lentils and beans. i will change that.
Reply
Pooja
I just made this tonight, and my husband not a big masoor fan asked for second helpings �� truly nutritious and wholesome. Thanks
Reply
Richa
hmm.. i think he likes broccoli enough then to like the masoor:)) so glad he liked it!
Reply
Kristy
Stews are totally the best way to hide veggies. Or dousing them in BBQ sauce. Either way… 😉
This looks so wonderful. I’m always looking for good ways to use up broccoli (not one of my favorites). 🙂
Reply
vedgedout.com
Dude your comment thing won’t publish then it publishes my previous comment if I try to retype! Sorry for duplicates!
Reply
vedgedout.com
p.s. you totally crack me up, I can’t think of any veggies that I don’t love. I love that you “hide” them in foods and still eat them! Haha!
Reply
vedgedout.com
You crack me up, I cannot thing of a single vegetable that I don’t like! Girl, your photos are always gorgeous and you are soooo talented. I need to get myself some proper Indian spices so I can cook more like you! xx
Reply
Richa
i am sending you some… this week.. 🙂
yeah i am picky:) i have always been picky.. plus i have years of likes and dislikes to things.. they keep changing:) okra is constant though.. cant stand that slime:)Reply
vedgedout.com
I did buy some cardamom for the first time last week… Venturing out there. That would be so sweet! I love that you are picky, it makes you unique…. And AWESOME!
Reply
Richa
i have comment moderation on older posts:) coz i get too much spam selling me boob jobs and stuff:)
Reply
vedgedout.com
Richa, everything you post simply makes me hungry. You are so talented! Love this! I need some of your spices! xx
Reply
Sunday Morning Banana Pancakes
Beautiful dish Richa! I am thinking I am going to make this Daal for dinner this week – I am with you I cannot stand okra!
Reply
Joey
Nice one – I’m a recent convert to mung beans, and a long time dal fan. I predict this will be making an appearance on my table before too long!
Reply
Richa
awesome! dont you love mung beans..they have a distinct flavor profile:)
Reply
Mandee
You know I totally understand hiding veggies from yourself. I have to hide eggplant, because I do not like it on its own!
This looks delicious and perfect for the cooler weather we’re having right now 🙂
Reply
Richa
i hear you.. i like eggplants a certain way too. raw or partly cooked eggplant is not my cup of tea:) we r still so chilly out here.. i have forgotten what summer filled with cool drinks feels like:)
Reply
anusha praveen
i love any dal with broccoli Richa. This dish looks so comforting
Reply
Torviewtoronto
looks fabulous and healthy deliciously presented
Reply
Gabby Ouimet
You don’t like broccoli! Girl you is crazy! But seriously this looks delicious. I loooove dals and stews. I could eat them every day!
Reply
Richa
yeah.. my taste buds are wacky.. i am currently on a dislike anything shiitake mode:)
Reply
Alex @ delicious-knowledge.com
Yum! I could eat dal every day if I had more time in the kitchen. It’s one of my favorite meals, so comforting and inexpensive! Love the addition of mung beans.
Reply
Richa
We make a lot of mung bean dal:) After red lentils that is my favorite earthy bean. 🙂
Reply
VeganFling
Oh this looks really delicious! Love broccoli.
Reply
Caitlin
well, i love broccoli and don’t need any excuse to hide it, but I WANT THIS IN MY BELLY. broccoli sounds like the perfect accompaniment to a dal. can’t wait to make this one 😉
Reply
Richa
Yeah.. I like it in this stew.. so i am sure broccoli lovers will love love it:))
Reply
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