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

February 26, 2012 By Richa 32 Comments

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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.
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.
 
 
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.
 

Filed Under: daal, gluten free, Instant Pot, instant pot vegan indian recipes, main course:India Tagged With: pressure cooker, vegan



⭐️⭐️⭐️⭐️ If you Love the Recipe, Please consider rating it using stars in comments! It helps readers and helps more people find the recipe online! I love hearing from you all! ⭐⭐⭐⭐

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  1. Isobelle says

    February 26, 2012 at 4:26 am

    I’m going to make this for dinner tomorrow 🙂

    I have a big ‘ol bag of yellow lentils that I need to use up so this is perfect.

    Thanks for the info on the wild animal rescue. So sad. I’m definitely signing that petition!

    Reply
    • Richa says

      February 26, 2012 at 6:08 am

      Thanks for supporting the petition Isobelle. Hope you like the is lentil soup!

      Reply
  2. Aarthi says

    February 26, 2012 at 9:54 am

    Awesome recipe dear. Bookmarked

    Aarthi
    http://www.yummytummyaarthi.com/

    Reply
  3. dassana says

    February 26, 2012 at 12:42 pm

    i just signed the petition. these people are crazy. how can they be so cruel and insensitive? i feel very sad when i see or hear people behaving so inhumanly and cruel.

    when i saw your recipe in the inbox, i was like again a coincidence. i had just made dal yesterday. and more co incidence… i added the same spices and herbs that you have added…. except for adding the veggies in the dal.

    Reply
    • Richa says

      February 26, 2012 at 8:47 pm

      Thanks for supporting the petition Dassana. It happens everywhere.. now with social networking, we get to know more about it and can help stop it.

      Daal is just so much comfort food. Guess our tastebuds think alike!

      Reply
  4. Caitlin says

    February 26, 2012 at 1:25 pm

    this soup looks so thick and comforting. i’m definitely making this. and how can i not, considering it has brussels sprouts it them, which are my favorite!!

    thank you for the info about the petition. elephants are such kind, gentle creatures, it’s so sad that they aren’t treated with the respect they deserve.

    Reply
    • Richa says

      February 26, 2012 at 8:48 pm

      Let me know when you do make it Caitlin!

      Yup, some of the videos of the captures are really heart wrenching.

      Reply
  5. foodfeud says

    February 26, 2012 at 3:04 pm

    Ugh, so sad about the elephants. They are beautiful animals. Thanks for the information.
    The recipe sounds great. Brussels Sprouts in an Indian recipe is so inventive.

    Reply
    • Richa says

      February 26, 2012 at 8:49 pm

      Thanks Maud. just spreading the word so we all can put enough pressure for some changes.

      Reply
  6. KR @ Edible Entertainment says

    February 26, 2012 at 6:01 pm

    Amazing clicks Richa!! I like your style of making the dal.

    Reply
  7. Richa says

    February 26, 2012 at 8:50 pm

    Thanks Kavi!

    Reply
  8. Laura says

    February 26, 2012 at 9:29 pm

    Homemade Dal-I’m sold! I’m going to make this for dinner this week. What a delicious way to get my family to eat their veggies!

    Reply
  9. Sunday Morning Banana Pancakes says

    February 26, 2012 at 9:56 pm

    Mmmm I could totally go for a big bowl of this with a side of homemade Naan; this looks soooo good Richa!

    This will be a must make this week 🙂

    Reply
    • Richa says

      February 27, 2012 at 7:08 pm

      Thanks Heather.. dont forget to check out my stuffed Naan to go with it!

      Reply
  10. Ambika says

    February 27, 2012 at 2:04 am

    Hey Richa, the dal looks yummy! I can totally survive on dal every single day of my life. I am with you on the pettition and will definitely sign it.

    Reply
    • Richa says

      February 27, 2012 at 7:09 pm

      Thank you Ambika!

      Reply
  11. MC says

    February 27, 2012 at 5:42 am

    This looks so fresh and wonderful! I love it. It looks so delicious. Thanks for sharing! -Thursdays

    http://www.thursdaynightdinner.org

    Reply
  12. Deeps @ Naughty Curry says

    February 27, 2012 at 8:25 am

    love dal, so comforting & delecious 🙂

    Reply
  13. Spandana says

    February 27, 2012 at 11:20 am

    Delicious pictures… the dal looks so tempting!!!
    Supporting you on the petition!

    Reply
    • Richa says

      February 27, 2012 at 7:08 pm

      Thank you Spandana!

      Reply
  14. kankana says

    February 27, 2012 at 9:35 pm

    Nothing is more comforting than daal on a cold winter day 🙂

    Reply
  15. Cara says

    February 27, 2012 at 10:03 pm

    Well, you clearly know my weakness! This beautifully spiced Lentil Stew is going on the dinner list for the week. xo

    Reply
    • Richa says

      February 28, 2012 at 6:21 am

      awesome! hope you like it!

      Reply
  16. Lovlie says

    February 28, 2012 at 12:30 am

    This looks really warm and yummy. Haven’t made dal in a while. I love it with boiled rice. Definitely making it this week! 🙂

    Reply
  17. Sonia says

    February 29, 2012 at 7:14 am

    I’ve made regular lentils plenty of times, but never with brussel sprouts! Sounds like a lovely flavor combination! 🙂 Thanks for sharing this recipe with us at Sugar Free Sunday!

    Reply
  18. Anonymous says

    May 21, 2012 at 9:23 am

    nice idea.. thanks for sharing.

    Reply
  19. Nancy says

    February 5, 2017 at 9:36 am

    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!

    Reply
  20. Nick says

    September 10, 2019 at 1:15 pm

    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.

    Reply
    • Richa says

      September 10, 2019 at 1:24 pm

      Thanks!

      Reply
  21. Monisha Reddy says

    May 28, 2020 at 1:16 pm

    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 /

    Reply

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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. Read more about me and the blog...

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