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

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 finely chopped
1/2 inch ginger finely 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, 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 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 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. 


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. :)

Comments

  1. says

    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 ;)

  2. says

    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 :)

    • says

      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:)

  3. says

    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!

  4. says

    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

    • says

      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:)

    • says

      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!

  5. says

    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). :-)

  6. says

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

  7. Keira says

    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!

  8. DeBunkster says

    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!

  9. Ellen Lederman says

    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!

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