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 Protein, 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 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. Mung Bean and Lentil Stew with Broccoli and Sweet Mini Peppers
Allergen Information: Free of Dairy, egg, corn, soy, yeast, gluten
3/4 teaspoon salt or to taste
3/4 cup chopped Broccoli
1/4 cup chopped sweet mini peppers or red bell pepper
Add Chipotle pepper flakes/powder for a smoky Dal.
Add a Tablespoon or so cashew cream to the dal before serving.
Add dried red chili, bay leaf, chopped onion and saute until golden.
Add broccoli and mini peppers and cook for a minute.
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.
- ½ cup dry Whole Red Lentils/Indian Brown Lentils (Masoor)
- ½ cup dry Whole Mung/Moong beans(green gram)
- 2.5-3 cups of water (less for thicker stew)
- 2 teaspoons oil
- ½ teaspoon cumin seeds
- 1 teaspoon coriander powder
- 1 bay leaf
- 1 dried red chili
- 5 cloves garlic finely chopped
- ½ inch ginger finely chopped
- a generous pinch of asafetida(hing - optional)
- ½ red onion finely chopped
- 1 medium tomato chopped
- ½ teaspoon garam masala
- ¾ teaspoon salt or to taste
- ¾ cup chopped Broccoli
- ¼ cup chopped sweet mini peppers or red bell pepper
- chopped cilantro for garnish
- Add Chipotle pepper flakes/powder for a smoky Dal.
- Add a Tablespoon or so cashew cream to the dal before serving.
- 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.
Happy Earth Day! Every single meal we replace the meat/dairy/eggs/animal foods by plant foods, we do our planet good.