Vegetable Dal
A wholesome and comforting lentil stew packed with mixed vegetables, aromatic spices, and a flavorful tempering. This one-pot meal is perfect with rice or roti for a nutritious and satisfying dinner.
For 4 servings
Pressure Cook the Dal
- Rinse the toor dal under running water until it runs clear. Soak in 2 cups of water for at least 30 minutes, then drain.
- In a pressure cooker, combine the soaked dal, 3 cups of fresh water, 1/4 tsp of the turmeric powder, and 1/2 tsp of the salt.
- Secure the lid and pressure cook on medium heat for 3-4 whistles (approximately 15 minutes) until the dal is completely soft.
- Allow the pressure to release naturally. Once safe, open the lid and whisk the dal gently until smooth. Set aside.
Sauté Vegetables and Spices
- Heat oil in a deep pan or kadai over medium heat. Add cumin seeds and hing. Allow the seeds to splutter for about 30 seconds.
- Add the finely chopped onions and sauté for 3-4 minutes until they become soft and translucent.
- Stir in the grated ginger, minced garlic, and slit green chilies. Sauté for another minute until their raw aroma disappears.
- Add the chopped carrots and french beans. Cook for 2-3 minutes, stirring occasionally.
- Add the chopped tomatoes along with the remaining turmeric powder, red chili powder, and coriander powder. Mix well.
- Cook for 5-6 minutes, until the tomatoes break down and the oil begins to separate from the masala.
- Finally, stir in the green peas and cook for one more minute.
Combine and Simmer
- Pour the cooked dal into the pan with the vegetable masala. Add the remaining salt and mix everything thoroughly.
- If the consistency is too thick, add up to 1 cup of hot water to reach your desired thickness.
- Bring the dal to a gentle boil, then reduce the heat to low and let it simmer for 5-7 minutes, allowing the flavors to meld.
- Stir in the garam masala, mix well, and turn off the heat.
Prepare the Tempering (Tadka)
- In a small tadka pan, heat the ghee over medium heat.
- Once the ghee is hot, add the mustard seeds and wait for them to crackle.
- Add the dried red chilies and swirl the pan for a few seconds until they darken slightly. Be careful not to burn them.
- Immediately and carefully pour this hot tempering over the prepared dal. You will hear a satisfying sizzle.
Garnish and Serve
- Garnish the dal with freshly chopped coriander leaves.
- Serve hot with steamed basmati rice, jeera rice, or fresh rotis for a complete and wholesome meal.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Soaking the dal is crucial for faster cooking and better digestion.
- 2For a creamier texture, you can mash a portion of the cooked dal before adding it to the vegetables.
- 3Adjust the amount of water to achieve your preferred consistency; some like it thick like a stew, others prefer it thinner.
- 4The final tempering (tadka) is key to the authentic flavor of dal. Don't skip it!
- 5The dal will thicken as it cools. Add a splash of hot water when reheating to restore its original consistency.
Adapt it for your goals.
Different Lentils
You can make this recipe with masoor dal (red lentils), moong dal (yellow lentils), or a mix of different dals (panchmel dal).
Vegetable ChoicesVegetable Choices
Feel free to add other vegetables like cauliflower florets, diced potatoes, spinach, or bottle gourd (lauki).
No Onion/Garlic VersionNo Onion/Garlic Version
For a 'satvik' version, simply omit the onion and garlic. The flavor will still be delicious due to the other spices.
Creamy VersionCreamy Version
For a richer dal, stir in 1-2 tablespoons of cream or coconut milk at the end of the simmering step.
Why this is on our healthy list.
Rich in Plant-Based Protein
Lentils are an excellent source of protein, which is essential for building and repairing tissues, making enzymes, and supporting overall muscle health.
High in Dietary Fiber
The combination of lentils and various vegetables provides a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps maintain stable blood sugar levels.
Packed with Vitamins and Minerals
This dal is loaded with vegetables like carrots, beans, and tomatoes, offering a wide range of essential nutrients including Vitamin A, Vitamin C, potassium, and iron.
Supports Heart Health
Being low in saturated fat and cholesterol, and high in fiber and potassium, this dish contributes to better cardiovascular health by helping to manage blood pressure and cholesterol levels.
Frequently asked questions
One serving of Vegetable Dal (approximately 1 cup or 265g) contains around 280-320 calories, depending on the amount of oil and ghee used.
