Masoor Dal Sabji Wali
|Water||4 Cup (64 tbs)|
|Red lentils||1 Cup (16 tbs), picked over and rinsed|
|Garlic paste||1 Teaspoon|
|Thinly sliced carrots||1 Cup (16 tbs)|
|Sliced zucchini||1 Cup (16 tbs)|
|Broccoli florets||1 Cup (16 tbs)|
|Potato||1 Medium, peeled and cut into 3/4-inch cubes|
|Vegetable oil||1 Tablespoon|
|Onion||1 Medium, minced|
|Ground cumin||2 Teaspoon|
|Ground coriander||2 Teaspoon|
|Hot chili powder||1⁄2 Teaspoon|
|Tomatoes||2 , chopped|
|Minced cilantro||1 Tablespoon|
In a pan, bring the water to a boil over medium heat.
Add the lentils, garlic, turmeric, and salt.
Reduce the heat, cover partially, and simmer for 15-20 minutes or until the lentils are almost cooked.
Stir in all the vegetables, cover, and continue cooking for another 10-15 minutes or until the vegetables are tender but still crunchy.
Remove from the heat and keep warm.
Heat the oil and butter in a small frying pan over medium heat.
Add the onion and saute until golden brown.
Add all the dry spices and tomatoes.
Stir-fry for about 3-5 minutes or until the tomatoes are soft.
Stir in the minced cilantro.
Remove from the heat and add to the cooked lentils and vegetables.
Stir and cover tightly.
Let stand for 5 minutes before serving to allow the flavors to merge.
Serve with plain rice or roti, any meat dish, and a yogurt side dish for a well-balanced meal, or with any tandoori preparation and naan.
Calories 176 Calories from Fat 37
% Daily Value*
Total Fat 4 g6.4%
Saturated Fat 1.3 g6.5%
Trans Fat 0 g
Cholesterol 4 mg1.3%
Sodium 82 mg3.4%
Total Carbohydrates 28 g9.3%
Dietary Fiber 7.2 g28.8%
Sugars 3.8 g
Protein 9 g17.1%
Vitamin A 90.6% Vitamin C 59.3%
Calcium 6% Iron 13.9%
*Based on a 2000 Calorie diet