Vegetable Pappu

Vegetable Pappu is a hearty South Indian lentil dish enriched with a medley of fresh vegetables and spices, making it both nutritious and flavorful. Served with rice or roti, this dish is a comforting staple for vegetarian meals.

Ingredients

• Toor dal (split pigeon peas) - 100 grams
• Water - 750 ml
• Turmeric powder - 1/2 teaspoon
• Salt - 1 teaspoon (adjust to taste)
• Carrot - 1 medium, diced
• Green beans - 50 grams, chopped
• Tomato - 1 medium, chopped
• Spinach - 50 grams, chopped
• Green chili - 1, slit
• Onion - 1 small, chopped
• Mustard seeds - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Curry leaves - 8-10 leaves
• Oil (vegetable or coconut) - 1 tablespoon
• Coriander leaves - for garnish

Steps

1. Rinse the toor dal under running water until the water runs clear.
2. In a pressure cooker or a pot, add the rinsed dal, 750 ml of water, turmeric powder, and salt. Cook for about 15-20 minutes (3-4 whistles in a pressure cooker) until the dal is soft.
3. While the dal is cooking, heat oil in a pan over medium heat. Add mustard seeds and cumin seeds. Allow them to splutter.
4. Add the chopped onion and sauté until translucent.
5. Stir in the green chili, curry leaves, and diced carrot and green beans. Cook for 5-7 minutes until the vegetables are slightly tender.
6. Add the chopped tomato and spinach to the pan. Cook until the tomatoes soften and the spinach wilts, about 3-4 minutes.
7. Once the dal is cooked, mash it slightly with a ladle and add it to the vegetable mixture. Stir well to combine.
8. Adjust the consistency with water if necessary, and simmer for another 5 minutes to meld the flavors.
9. Garnish with fresh coriander leaves before serving. Serve hot with rice or roti.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.75 L

Health Benefits

• Rich in protein and fiber from lentils, supporting muscle health and digestion.
• Packed with vitamins and minerals from vegetables, promoting overall health and wellness.

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