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Vegetable Curry and Spiced Dal

DelectablePlanet's picture
A hearty meal of curried vegetables (broccoli, cauliflower, carrots, potatoes and peas) with dahl pleases the palate and fills the belly!
  Red lentils 1 Cup (16 tbs)
  Water/1 teaspoon oil 1 Tablespoon
  Garlic cloves 1 Medium
  Ground cumin 1⁄2 Teaspoon
  Sea salt/Wheat free tamari soy sauce To Taste
  Onion 1 Cup (16 tbs), chopped
  Garlic cloves 2 Medium, pressed
  Carrots 2 Medium, cubed
  Water 2 Tablespoon
  Potato 1 Medium, cubed
  Cauliflower 1 1⁄2 Cup (24 tbs), chopped
  Broccoli 1 Cup (16 tbs), chopped
  Curry powder 1 1⁄2 Teaspoon
  Cumin 1 Teaspoon
  Turmeric 1⁄2 Teaspoon
  Cayenne pepper 1⁄4 Teaspoon
  Soy milk 1 Cup (16 tbs)
  Peas 1 Cup (16 tbs)
  Wheat free tamari soy sauce 2 Tablespoon

For the Dahl:
Wash and pick through lentils: remove any stones or debris. Put the lentils, turmeric and stock in a saucepan and bring to boil. Reduce the heat and simmer, uncovered, for 20 minutes. It will have a soup-like quality.
In the meantime, heat the water or oil and add the onion, garlic and spices and cook until onion begins to brown. Turn off the heat.
Add the onion mixture to the cooked lentils and stir. Add salt or tamari to taste.
For the Curried Vegetables:
Cook onion, garlic and carrots in 2 tablespoons of water until onion is soft. Add the potato,cauliflower, broccoli and spices and cook for 2-3 minutes. Add soymilk, cover, reduce heat and simmer for 10-15 minutes. When potato is soft, add the peas and tamari and heat until the peas are warm.
Serve the curried vegetables and dahl with a whole wheat chapatti or tortilla.

Recipe Summary

Difficulty Level: 
Main Dish
Vegetarian, Low Cholesterol
Vegetable curry is always a great meal! In this video, watch a step-by-step instruction to preparing a great meal of vegetable curry with dal. Filled with the goodness of mixed vegetables, the curry is made with soy milk. A great meal, with great flavors!

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1377 Calories from Fat 80

% Daily Value*

Total Fat 9 g14.1%

Saturated Fat 1.2 g6.1%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 2649.5 mg110.4%

Total Carbohydrates 245 g81.8%

Dietary Fiber 65.5 g261.9%

Sugars 42.9 g

Protein 87 g173.4%

Vitamin A 465.4% Vitamin C 571.5%

Calcium 50.7% Iron 126.5%

*Based on a 2000 Calorie diet

Vegetable Curry And Spiced Dal Recipe Video