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A yellow lentil stew in a bowl on a dark blue background
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5 from 2 votes

Yellow lentil Dal Stew/soup with Carrots and Zucchini/Brussels sprouts (Mung Daal)

A quick lentil stew/soup with yellow lentils and some veggies. Vegan and Glutenfree
Prep Time5 minutes
Cook Time15 minutes
Total Time20 minutes
Course: Main Course
Cuisine: Glutenfree, Indian, Vegan
Keyword: Gluten free daal, vegan daal, vegetable daal
Servings: 2 servings
Author: Vegan Richa

Ingredients

  • 1/2 cup yellow mung lentils or pink lentils split skinless mung bean or red lentil, washed and soaked for atleast half an hour
  • 1.5 -2 cups water 1.5 for thicker consistency
  • 1/2 teaspoon salt or more to taste
  • 1/4 cup chopped carrots
  • 1/4 cup chopped or grated zucchini or 1/4 cup chopped Brussels sprouts

Tempering

  • 2 teaspoons organic canola oil or any organic oil with high smoke point
  • 1/2 teaspoon mustard seeds Raee
  • 1/4 teaspoon fennel seeds Saunf
  • 5-6 curry leaves
  • a generous pinch of asafoetida hing
  • 1 green chili chopped or to taste or red chili flakes
  • 3 medium garlic cloves chopped or minced
  • 1/4 teaspoon turmeric powder
  • 1 medium tomato chopped
US Customary - Metric

Instructions

  • In a deep pan or pressure cooker, add oil and heat on medium
  • Add mustard seeds an wait for them to sputter.
  • Add the asafoetida, fennel seeds and curry leaves and mix. Cook for half a minute
  • Add the chilli and garlic and cook for 5-7 minutes stirring frequently till the garlic browns up evenly.
  • Add in the carrots and Zucchini or Brussels Sprouts or both. You can add some other veggies per preference. Cook for a minute.
  • Add the tomato, turmeric and cook for 2-3 minutes until tomatoes get mushy,
  • Drain the lentils and add them to the pan, add salt, and water and mix well.
  • Pressure cook for 1 whistle (5 minutes on high pressure after pressure indicator turns on) or cook covered on low for 20-30 minutes until the lentils are tender and mushy.
  • Serve hot topped with chopped cilantro leaves or red chili flakes, with Roti/Naan Indian flat bread, Rice, dry veggie subzis or as a soup with garlic bread.
  • To refresh the daal the next day, in a small pan, add a teaspoon of oil, heat on medium, add 1/4 teaspoon mustard seeds, 3-4 curry leaves and chili flakes. Wait for the mustard seeds to sputter. Pour this over the heated Daal and serve.

Notes

Nutritional values are based on one serving

Nutrition

Calories: 234kcal | Carbohydrates: 35g | Protein: 13g | Fat: 5g | Sodium: 242mg | Potassium: 685mg | Fiber: 15g | Sugar: 4g | Vitamin A: 3310IU | Vitamin C: 68.2mg | Calcium: 55mg | Iron: 3.7mg