Vegetable Thali Plate

The Vegetable Thali Plate is a vibrant and wholesome Indian meal, featuring an assortment of high-protein dishes that are both nutritious and delicious. This colorful platter includes dal, spiced vegetables, and a side of yogurt, making it a balanced and satisfying lunch option.

Ingredients

• Moong dal - 100 grams
• Chickpeas - 100 grams (cooked)
• Brown rice - 150 grams
• Mixed vegetables (carrot, beans, peas) - 200 grams
• Onion - 1 medium (finely chopped)
• Tomato - 1 medium (chopped)
• Green chili - 1 (slit)
• Ginger-garlic paste - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Mustard seeds - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Salt - to taste
• Oil - 2 tablespoons
• Fresh coriander leaves - for garnish
• Plain yogurt - 100 grams

Steps

1. Rinse the moong dal and soak it in water for 30 minutes. Drain and set aside.
2. In a pot, add the soaked dal, 400 ml of water, turmeric powder, and salt. Cook until the dal is soft (about 15-20 minutes).
3. In a separate pan, heat 1 tablespoon of oil over medium heat. Add cumin seeds and mustard seeds; let them splutter.
4. Add chopped onions and sauté until golden brown. Then add ginger-garlic paste and green chili; cook for another minute.
5. Add chopped tomatoes and cook until they soften. Stir in coriander powder, garam masala, and salt. Cook for 2-3 minutes.
6. Add the mixed vegetables to the pan, stir well, and cook for 5-7 minutes until they are tender.
7. In another pot, cook brown rice in boiling water with a pinch of salt until fully cooked (about 20 minutes). Drain and fluff with a fork.
8. Once the dal is cooked, mix it with the sautéed vegetables and adjust seasoning if necessary.
9. Serve the dal and vegetables over a bed of brown rice, accompanied by a side of plain yogurt and garnish with fresh coriander leaves.

Nutrition

• Calories: 480
• Protein: 20 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 5 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• Rich in protein from lentils and chickpeas, supporting muscle health.
• High in fiber, aiding digestion and promoting satiety.

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