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

Name: Yellow lentil Dal Stew/soup with Carrots and Zucchini/Brussels sprouts (Mung Daal)
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 2 servings
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); 1/3 teaspoon salt; 1/4 cup chopped carrots; 1/4 cup chopped or grated zucchini (or 1/4 cup chopped Brussels sprouts); 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

February 26, 2012 By Richa 31 Comments

A quick lentil stew/soup with yellow lentils and some veggies.

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I made this with carrots and zucchini once, and with carrots and Brussels sprouts a week later. You can use any quick cooking lentils. If using split pigeon peas or green or yellow peas, add 5-10 minutes more of cooking time.

It might snow in Seattle tonight.. The seattle weather is changing every other minute! I froze my toes out on a walk out with Chewie.

I like a simple browned garlic tempering on the yellow lentils. A few spices and tomatoes make up the rest of the tadka.

More Dal stews with different lentils, Curries and more collection here.

Also, some other ways to use Brussels sprouts.. Bread them! and eat them as is as a snack or add them to your favorite pasta. or Curry them up in your favorite curry like the tomato onion here.

A yellow lentil stew in a bowl on a dark blue background

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5 from 1 vote

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 mins

Cook Time15 mins

Total Time20 mins

Course: Main Course

Cuisine: Glutenfree, Indian, Vegan

Keyword: Gluten free daal, vegan daal, vegetable daal

Servings: 2 servings

Calories: 234kcal

Author: Vegan Richa

Ingredients

1/2 cup (96 g) 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 (125 ml) water 1.5 for thicker consistency
1/3 teaspoon (0.33 teaspoon) salt
1/4 cup (32 g) chopped carrots
1/4 cup (31 g) 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 (0.5 teaspoon) mustard seeds Raee
1/4 teaspoon (0.25 teaspoon) fennel seeds Saunf
5-6 (5 ) 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 (0.25 teaspoon) turmeric powder
1 medium tomato chopped

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

Nutrition Facts

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

Amount Per Serving

Calories 234 Calories from Fat 45

% Daily Value*

Fat 5g8%

Sodium 242mg11%

Potassium 685mg20%

Carbohydrates 35g12%

Fiber 15g63%

Sugar 4g4%

Protein 13g26%

Vitamin A 3310IU66%

Vitamin C 68.2mg83%

Calcium 55mg6%

Iron 3.7mg21%

* Percent Daily Values are based on a 2000 calorie diet.

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

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

Ingredients

Tempering

Instructions

Notes

Nutrition

By Richa Hingle

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