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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.
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.
 
 

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

5 from 1 vote
By: Vegan Richa
Prep: 5 minutes
Cook: 15 minutes
Total: 20 minutes
Servings: 2 servings
Course: Main Course
Cuisine: Glutenfree, Indian, Vegan
A quick lentil stew/soup with yellow lentils and some veggies. Vegan and Glutenfree
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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

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

Nutrition information is automatically calculated, so should only be used as an approximation.

Did you make this recipe? Rate and comment below!
 
 
In other news, not all is well with some amazing rescue and rehab organizations(Wildlife Friends foundation and Elephant Nature park) in Thailand.
The authorities are confiscating all animals under their care(100s of wild animals). The animals are being trapped, abused and taken away under false pretenses. Mainly because the organizations were trying to highlight elephant poaching in some national parks and the involvement of officials and politicians. The last time the animals were confiscated, they never came back.
Please join me in supporting the Petition here and more details and actions on their facebook page here.
 

About Richa

Hi, I'm Richa! I create flavorful plant based recipes that are inspired by my Indian upbringing, including many gluten-free, soy-free, and oil-free options.

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5 from 1 vote

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34 Comments

  1. Patty Fong says:

    This is the first ‘meh’ recipe for me from this site. I found it very bland, almost tasteless. It needs something!

    1. Richa says:

      Must’ve needed some salt. Moong dal often needs more. The right amount of salt will bring out the spice flavor

  2. Monisha Reddy says:

    Can I make this in an Instant Pot ? how long would I cook it for and what would be the ratio of lentils to water /

  3. Nick says:

    5 stars
    Spectacular! We added some extra veggies and onions to ours and made a 12-person recipe in our large soup pot. Other than paring back the chilis a bit to suit our baby’s palette, we mostly stuck with the recipe as written. Highly recommended for a great one-pot meal.

    1. Richa says:

      Thanks!

  4. Nancy says:

    I noticed that some of the recipes on the blog have a box that can be clicked to print them out and some do not. This one does not appear to. Is there a reason for this?

    Love your stuff!