Broccoli Dal. Mung Bean and Lentil Stew with Broccoli and Mini Peppers. Vegan Glutenfree Recipe

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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 of ProteinThiamin, 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 are is 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. 

Lots More Dals/Bean Stews on the blog here. and collection on Facebook page here.

Broccoli Dal/Dahl. Mung Bean and Lentil Stew with Broccoli

Broccoli Dal. Mung Bean and Lentil Stew with Broccoli and Sweet Mini Peppers
Allergen Information: Free of Dairy, egg, corn, soy, yeast, gluten
Serves 2-4

Ingredients:
1/2 cup dry Whole Red Lentils/Indian Brown Lentils (Masoor)
1/2 cup dry Whole Mung/Moong beans(green gram)
2.5-3 cups of water (less for thicker stew)

Tempering/Tadka:
2 teaspoons oil
1/2 teaspoon cumin seeds
1 teaspoon coriander powder
1 bay leaf
1 dried red chili
5 cloves garlic chopped
1/2 inch ginger chopped
a generous pinch of asafetida(hing - optional)
1/2 red onion finely chopped
1 medium tomato chopped
1/2 teaspoon garam masala
3/4 teaspoon salt or to taste
3/4 cup chopped Broccoli
1/4 cup 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.

Method:
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, 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 low-medium heat for 3-4 whistles.
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 RotiParatha 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 another half cup of water, covered on low heat for an hour or so until tender. Stir occasionally. Soaking the large beans longer(overnight) gives best results. 

Broccoli Dal/Dahl. Mung Bean and Red Lentil Stew with Broccoli
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. :)




26 comments:

  1. 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 ;)

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    1. Yeah.. I like it in this stew.. so i am sure broccoli lovers will love love it:))

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  2. Oh this looks really delicious! Love broccoli.

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  3. 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.

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    1. We make a lot of mung bean dal:) After red lentils that is my favorite earthy bean. :)

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  4. 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!

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    1. yeah.. my taste buds are wacky.. i am currently on a dislike anything shiitake mode:)

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  5. looks fabulous and healthy deliciously presented

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  6. i love any dal with broccoli Richa. This dish looks so comforting

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  7. 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 :)

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    1. 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:)

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  8. 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!

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    1. awesome! dont you love mung beans..they have a distinct flavor profile:)

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  9. 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!

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  10. Richa, everything you post simply makes me hungry. You are so talented! Love this! I need some of your spices! xx

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  11. 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

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    1. 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:)

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    2. 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!

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    3. i have comment moderation on older posts:) coz i get too much spam selling me boob jobs and stuff:)

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  12. 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!

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  13. Dude your comment thing won't publish then it publishes my previous comment if I try to retype! Sorry for duplicates!

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  14. 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). :-)

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  15. I just made this tonight, and my husband not a big masoor fan asked for second helpings �� truly nutritious and wholesome. Thanks

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    1. hmm.. i think he likes broccoli enough then to like the masoor:)) so glad he liked it!

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  16. Am I missing where the mung is mentioned in the methods??

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    1. the lentils means both the lentils and beans. i will change that.

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Hi! I am Richa. I love to whip up plant-based meals which make me and hubbs swoon and not miss any animal or animal products in them. Find out more About Me here.


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