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 Mini Peppers. Vegan Glutenfree Recipe
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.
Notes
Nutrition
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. 🙂
Caitlin says
April 22, 2013 at 5:42 pmwell, 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 😉
Richa says
April 29, 2013 at 5:44 pmYeah.. I like it in this stew.. so i am sure broccoli lovers will love love it:))
VeganFling says
April 22, 2013 at 6:29 pmOh this looks really delicious! Love broccoli.
Alex @ delicious-knowledge.com says
April 22, 2013 at 7:38 pmYum! 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.
Richa says
April 29, 2013 at 5:45 pmWe make a lot of mung bean dal:) After red lentils that is my favorite earthy bean. 🙂
Gabby Ouimet says
April 22, 2013 at 8:55 pmYou don’t like broccoli! Girl you is crazy! But seriously this looks delicious. I loooove dals and stews. I could eat them every day!
Richa says
April 29, 2013 at 5:46 pmyeah.. my taste buds are wacky.. i am currently on a dislike anything shiitake mode:)
Torviewtoronto says
April 22, 2013 at 10:29 pmlooks fabulous and healthy deliciously presented
anusha praveen says
April 23, 2013 at 3:35 ami love any dal with broccoli Richa. This dish looks so comforting
Mandee says
April 23, 2013 at 7:09 amYou 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 🙂
Richa says
April 29, 2013 at 5:47 pmi 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:)
Joey says
April 23, 2013 at 9:23 pmNice 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!
Richa says
April 29, 2013 at 5:47 pmawesome! dont you love mung beans..they have a distinct flavor profile:)
Sunday Morning Banana Pancakes says
April 29, 2013 at 6:04 pmBeautiful dish Richa! I am thinking I am going to make this Daal for dinner this week – I am with you I cannot stand okra!
vedgedout.com says
May 7, 2013 at 2:54 pmRicha, everything you post simply makes me hungry. You are so talented! Love this! I need some of your spices! xx
vedgedout.com says
May 7, 2013 at 6:42 pmYou 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
Richa says
May 7, 2013 at 6:44 pmi 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:)
vedgedout.com says
May 7, 2013 at 6:48 pmI 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!
Richa says
May 8, 2013 at 7:11 pmi have comment moderation on older posts:) coz i get too much spam selling me boob jobs and stuff:)
vedgedout.com says
May 7, 2013 at 6:43 pmp.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!
vedgedout.com says
May 7, 2013 at 6:46 pmDude your comment thing won’t publish then it publishes my previous comment if I try to retype! Sorry for duplicates!
Kristy says
May 14, 2013 at 5:32 pmStews 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). 🙂
Pooja says
May 22, 2013 at 4:06 amI just made this tonight, and my husband not a big masoor fan asked for second helpings �� truly nutritious and wholesome. Thanks
Richa says
May 22, 2013 at 4:09 amhmm.. i think he likes broccoli enough then to like the masoor:)) so glad he liked it!
Deborah Stout says
March 4, 2014 at 6:05 pmAm I missing where the mung is mentioned in the methods??
Richa says
March 5, 2014 at 2:49 amthe lentils means both the lentils and beans. i will change that.
Keira says
May 12, 2014 at 4:08 amCan you tell me where the image is from? I love it, and I want to double check the facts for the naysayers out there!
Richa says
May 13, 2014 at 1:51 amits from peta. had a hard time finding it since i picked it up from facebook. 🙂
http://www.vegansoapbox.com/petas-new-infographic/
DeBunkster says
May 31, 2014 at 1:21 pmAs 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!
Richa says
May 31, 2014 at 11:18 pmwith the coriander powder.
Ellen Lederman says
July 10, 2014 at 9:44 pmMy 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!