Vegetable Thali

A colorful and nutritious Vegetable Thali featuring an array of vegan dishes, perfect for a wholesome Indian lunch. This meal is not only satisfying but also packed with flavors and health benefits from a variety of vegetables and spices.

Ingredients

• Basmati rice - 1 cup
• Chana dal (split chickpeas) - 1/2 cup
• Potato - 1 medium, diced
• Carrot - 1 medium, diced
• Green peas - 1/2 cup
• Cauliflower - 1 cup, florets
• Tomato - 1 medium, chopped
• Onion - 1 medium, finely chopped
• Ginger - 1 inch, grated
• Garlic - 2 cloves, minced
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Oil - 2 tablespoons
• Cilantro - for garnish
• Lemon - 1, cut into wedges

Steps

1. Rinse the basmati rice under cold water until the water runs clear. Soak it in water for 30 minutes, then drain.
2. In a pot, add 2 cups of water and the soaked rice. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Fluff with a fork and set aside.
3. In a separate pot, heat 1 tablespoon of oil over medium heat. Add cumin seeds until they sizzle, then add chopped onions, ginger, and garlic. Sauté until onions turn golden.
4. Add diced potatoes, carrots, and cauliflower to the pot. Stir well and cook for 5 minutes.
5. Add the chopped tomato, turmeric powder, coriander powder, and salt. Cook until the tomatoes break down, about 5 minutes.
6. Add green peas and chana dal. Stir to combine and add 1 cup of water. Cover and cook for 15-20 minutes, or until the vegetables and dal are cooked through.
7. Once the vegetables are tender, stir in garam masala and cook for another 2 minutes.
8. Serve the vegetable curry alongside the prepared basmati rice. Garnish with fresh cilantro and lemon wedges.

Nutrition

• Calories: 400
• Protein: 12 g
• Carbs: 65 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.3 L

Health Benefits

• Rich in protein and fiber from chana dal, promoting digestive health and satiety.
• Packed with vitamins and minerals from a variety of vegetables, supporting overall health.

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