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The Perfect Vegetarian Dinner For Two

drbhaldave's picture
ONEMAN SHOW presents a well balanced meal for two by cooking a vegetarian meal that uses legumes, vegetables and rice, all balanced to give you the nutrients you need.
  Channa dal/Split beans 1⁄2 Cup (8 tbs) (soaked overnight)
  Water 3 Cup (48 tbs)
  Indian squash/Snake gourd 1 Pound, blanched
  Green chili 1 , chopped
  Green onion 3 , chopped
  Salt To Taste
  Sugar 1 Teaspoon
  Fresh cilantro 1⁄4 Cup (4 tbs), chopped finely
  Cumin coriander powder 2 Teaspoon
  Red chili pepper powder 1 Teaspoon
  Garlic powder 1⁄2 Teaspoon
  Lemon juice 1 Teaspoon
  Canola oil 2 Tablespoon
  Mustard seeds 1⁄2 Teaspoon
  Cumin seeds 1⁄2 Teaspoon
Other ingredients
  Basmati rice 1 Cup (16 tbs)
  Salad greens 1 Cup (16 tbs), trimmed
  Cottage cheese 1⁄2 Cup (8 tbs), grated
  Salad dressing mix 1 Tablespoon (your favorite)

1. Soak dal in water overnight.

2. In a microwave safe bowl, put the soaked dal. Add blanched squash, green chilies and onion.
3. Cook uncovered in microwave oven for 6 minutes at high heat.
4. Cover the bowl and cook at power number 3 for 10 minutes until soft and tender. Cook more if needed.
5. Remove from the oven and add spices, cumin coriander powder, red chili pepper powder, sugar, salt, garlic and lemon juice. Mix well.
6. In a small sauce pan, heat canola oil over medium heat. Add mustard seeds and cumin seeds. Let them pop.
7. Transfer the hot seasoning mix to the cooked squash-dal mix. Stir well and garnish with cilantro.
8. In a rice cooker/microwave oven, cook basmati rice with water. Drain the water.
9. In a bowl, add salad greens, cottage cheese and your favorite salad dressing. Toss well.

10. Serve the Curried Squash with Basmati Rice and fresh Salad.

Recipe Summary

Difficulty Level: 
Main Dish
Preparation Time: 
20 Minutes
Cook Time: 
40 Minutes
Ready In: 
60 Minutes
Want to enjoy a perfect dinner for two at home? Try simple and nutritious prepared squash curry with rice and salad. Easy detailing by Bhal Dave can help you to make this delicious meal in minutes.

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Nutrition Rank

Nutrition Facts

Serving size

Calories 423 Calories from Fat 107

% Daily Value*

Total Fat 12 g18.7%

Saturated Fat 1.4 g6.9%

Trans Fat 0 g

Cholesterol 4.1 mg1.4%

Sodium 262.3 mg10.9%

Total Carbohydrates 65 g21.8%

Dietary Fiber 6.7 g26.9%

Sugars 10.5 g

Protein 13 g26.1%

Vitamin A 14.7% Vitamin C 35.3%

Calcium 9.4% Iron 16.4%

*Based on a 2000 Calorie diet

The Perfect Vegetarian Dinner For Two Recipe Video