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

Name: Broccoli Dal. Mung Bean and Lentil Stew with Broccoli and Mini Peppers. Vegan Glutenfree Recipe
Prep time: 120 min
Cook time: 25 min
Total time: 145 min
Ingredients: 1/2 cup dry Whole Red Lentils/Indian Brown Lentils (Masoor); 1/2 cup dry Whole Mung/Moong beans (green gram); 2.5 cups of water (less for thicker stew); 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.

Published: Apr 22, 2013 · Modified: Jan 7, 2019 by Richa 33 Comments

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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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Broccoli Dal. Mung Bean and Lentil Stew with Broccoli and Mini Peppers.| VeganRicha.com

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.:)

Broccoli Dal. Mung Bean and Lentil Stew with Broccoli and Mini Peppers. Sabut Masoor aur Sabut Mung Daal. VeganRicha.com #Vegan #Glutenfree #soyfree #Indian #Dahl #Recipe

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.

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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 hrs

Cook Time25 mins

Total Time2 hrs 25 mins

Course: stew

Cuisine: Indian

Servings: 2

Calories: 431kcal

Author: Vegan Richa

Ingredients

1/2 cup (96 g) dry Whole Red Lentils/Indian Brown Lentils Masoor
1/2 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
1/2 teaspoon (0.5 teaspoon) cumin seeds
1 teaspoon coriander powder
1 bay leaf
1 dried red chili
5 cloves garlic finely chopped
1/2 inch (0.5 inch) ginger finely chopped
a generous pinch of asafetida hing - optional
1/2 (0.5 ) red onion finely chopped
1 medium tomato chopped
1/2 teaspoon (0.5 teaspoon) garam masala
3/4 teaspoon (0.75 teaspoon) salt or to taste
3/4 cup (68.25 g) chopped Broccoli
1/4 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 431 Calories 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.

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

Ingredients

Tempering/Tadka

Instructions

Notes

Nutrition

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