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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. 🙂
My first recipe from you was a complete success! Added the chipotle powder to it for more depth as well as cilantro. And cashew cream. Used red lentils as well as mung beans.
Didn’t make it in a pressure cooker since I don’t own one (am scared of them ever since my mom’s exploded fifty years ago and spaghetti went all over the ceiling!).
At first I wasn’t sure it would be good while the beans were just cooking with the water and tadka. But then I added the veggies and the badly needed salt and garam and chipotle…and WOW! Love this!
It’s kind of sad that Indian restaurants just do a pretty bland dal and never add any veggies to it. But thanks to you I can have a dal at home that is more nutritious and delicious!
As soon as I buy more lentils I am trying this out – looks fab!
Just one question though, when do you add the garam masala? Thanks!
with the coriander powder.
Can you tell me where the image is from? I love it, and I want to double check the facts for the naysayers out there!
its from peta. had a hard time finding it since i picked it up from facebook. 🙂
https://www.vegansoapbox.com/petas-new-infographic/
Am I missing where the mung is mentioned in the methods??
the lentils means both the lentils and beans. i will change that.
I just made this tonight, and my husband not a big masoor fan asked for second helpings �� truly nutritious and wholesome. Thanks
hmm.. i think he likes broccoli enough then to like the masoor:)) so glad he liked it!
Stews are totally the best way to hide veggies. Or dousing them in BBQ sauce. Either way… 😉
This looks so wonderful. I’m always looking for good ways to use up broccoli (not one of my favorites). 🙂
Dude your comment thing won’t publish then it publishes my previous comment if I try to retype! Sorry for duplicates!
p.s. you totally crack me up, I can’t think of any veggies that I don’t love. I love that you “hide” them in foods and still eat them! Haha!
You crack me up, I cannot thing of a single vegetable that I don’t like! Girl, your photos are always gorgeous and you are soooo talented. I need to get myself some proper Indian spices so I can cook more like you! xx
i am sending you some… this week.. 🙂
yeah i am picky:) i have always been picky.. plus i have years of likes and dislikes to things.. they keep changing:) okra is constant though.. cant stand that slime:)
I did buy some cardamom for the first time last week… Venturing out there. That would be so sweet! I love that you are picky, it makes you unique…. And AWESOME!
i have comment moderation on older posts:) coz i get too much spam selling me boob jobs and stuff:)