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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 dry Whole Red Lentils/Indian Brown Lentils, Masoor
- 1/2 cup dry Whole Mung/Moong beans, green gram
- 2.5 cups of water, less for thicker stew
Tempering/Tadka
- 2 teaspoons oil
- 1/2 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 1 bay leaf
- 1 dried red chili
- 5 cloves garlic finely chopped
- 1/2 inch ginger finely chopped
- a generous pinch of asafetida, hing - optional
- 1/2 red onion finely chopped
- 1 medium tomato chopped
- 1/2 teaspoon garam masala
- 3/4 teaspoon salt or to taste
- 3/4 cup chopped Broccoli
- 1/4 cup 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
Nutrition information is automatically calculated, so should only be used as an approximation.
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. 🙂
Richa, everything you post simply makes me hungry. You are so talented! Love this! I need some of your spices! xx
Beautiful dish Richa! I am thinking I am going to make this Daal for dinner this week – I am with you I cannot stand okra!
Nice 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!
awesome! dont you love mung beans..they have a distinct flavor profile:)
You 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 🙂
i 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:)
i love any dal with broccoli Richa. This dish looks so comforting
looks fabulous and healthy deliciously presented
You don’t like broccoli! Girl you is crazy! But seriously this looks delicious. I loooove dals and stews. I could eat them every day!
yeah.. my taste buds are wacky.. i am currently on a dislike anything shiitake mode:)
Yum! 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.
We make a lot of mung bean dal:) After red lentils that is my favorite earthy bean. 🙂
Oh this looks really delicious! Love broccoli.
well, 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 😉
Yeah.. I like it in this stew.. so i am sure broccoli lovers will love love it:))