Vegetable Daal

Vegetable Daal is a comforting and nutritious Indian dish made with lentils and a medley of vegetables, simmered in aromatic spices. This vegan dish is perfect for a wholesome lunch, providing a delicious balance of flavors and textures.

Ingredients

• Red lentils - 100 grams
• Water - 500 ml
• Carrot - 1 medium, diced
• Green bell pepper - 1 medium, diced
• Spinach - 50 grams, chopped
• Tomato - 1 medium, chopped
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Cilantro - for garnish
• Lemon juice - 1 tablespoon

Steps

1. Rinse the red lentils under cold water until the water runs clear.
2. In a pot, add the rinsed lentils and water. Bring to a boil and then reduce to a simmer.
3. After 10 minutes, add the diced carrot, green bell pepper, and chopped tomato to the pot.
4. In a separate pan, heat 1 tablespoon of oil over medium heat. Add mustard seeds and cumin seeds, and sauté until they start to pop.
5. Add the chopped onion, garlic, and grated ginger to the pan. Sauté until the onion becomes translucent.
6. Stir in turmeric powder, coriander powder, salt, and black pepper, and cook for another 2 minutes.
7. Add the sautéed mixture to the lentil pot along with the chopped spinach, and cook for an additional 10 minutes until the lentils and vegetables are tender.
8. Adjust seasoning if needed, then stir in lemon juice.
9. Serve hot, garnished with fresh cilantro.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 52 g
• Fiber: 14 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 4 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 3.5 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber, supporting muscle growth and digestive health.
• Packed with vitamins and minerals from the variety of vegetables, enhancing overall health.

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