Mixed Pulses with Vegetables
by Tarla Dalal
mixed pulses with vegetables recipe | masala mixed vegetable with pulses | healthy mix kathol sabzi |
spicy mix beans vegetable is a daily fare Indian sabzi though it may seem to be exotic. Learn how to make healthy mix kathol sabzi.
A very unique preparation of spicy mix beans vegetable, this recipe combines moong, masoor and kala chana, with a radically different choice of vegetables, namely cauliflower, baby onions and tomatoes. A pungent masala paste imparts a lingering flavour to this subzi, while a simple garnish of coriander gives it a perky touch.
To make mixed pulses with vegetables, soak the moong, kala chana and masoor in a deep bowl using enough water for 6 to 8 hours and drain well. Transfer the moong, kala chana and masoor to deep non-stick pan, add 1½ cups of water, mix well and cook on a medium flame for 10 minutes or till they are cooked completely. Drain well and keep aside. Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 2 minutes. Add the prepared paste, mix well and cook on a slow flame for 2 to 3 minutes, while stirring continuously. Add the cauliflower, baby onions, tomatoes, lemon juice and salt, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Serve hot garnished with coriander.
You need to plan for this masala mixed vegetable with pulses in advance as it has 6 to 8 hours of soaking time. This protein rich sabzi lends 4.7 g protein per serving. If you wish you can sprout the pulses to enhance its protein count further.
This healthy mix kathol sabzi also has a good amount of fibre needed for a healthy digestive system as well as good amounts of iron and folic acid which are needed to keep anemia at bay. Serve it piping hot with chapati.
This mixed pulses with vegetables can be added to a healthy heart menu, a diabetic diet and a weight loss diet by reducing the oil for tempering to 2 tsp. The veggies used are all antioxidant rich, which includes allicin rich garlic to lycopene rich tomatoes and Vitamin C rich cauliflower.
Tips for mixed pulses with vegetables. 1. Use Kashmiri red chillies for the paste so the sabzi gets a nice red colour. 2. Ensure that the baby onions and cauliflower maintain their crunch while blanching. 3. The water remaining after blanching is rich in water soluble vitamins and can be used as a stock for making soups.
Enjoy mixed pulses with vegetables recipe | masala mixed vegetable with pulses | healthy mix kathol sabzi | with recipe below.
Mixed Pulses with Vegetables recipe - How to make Mixed Pulses with Vegetables
Soaking time: 6 to 8 hours Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Mixed Pulses With Vegetables
2 tbsp moong (whole green gram)
2 tbsp kala chana (brown chick peas)
1 tbsp masoor (whole red lentil)
1/2 cup sliced onions
1 cup blanched cauliflower florets
1/4 cup blanched baby onions
1 cup chopped tomatoes
1 tbsp oil
2 tsp lemon juice
salt to taste
To Be Blend Into A Smooth Paste Using 1/4 Cup Of Water
8 garlic (lehsun) cloves
5 to 6 whole dry kashmiri red chillies
2 tsp coriander (dhania) seeds
2 tsp cumin seeds (jeera)
25 mm . (1") piece ginger (adrak)
For The Garnish
1 tbsp chopped coriander (dhania)
For mixed pulses with vegetables
- For mixed pulses with vegetables
- To make {span class="bold1"}mixed pulses with vegetables{/span}, soak the moong, kala chana and masoor in a deep bowl using enough water for 6 to 8 hours and drain well.
- Transfer the moong, kala chana and masoor to deep non-stick pan, add 1½ cups of water, mix well and cook on a medium flame for 10 minutes or till they are cooked completely. Drain well and keep aside.
- Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 2 minutes.
- Add the prepared paste, mix well and cook on a slow flame for 2 to 3 minutes, while stirring continuously.
- Add the cauliflower, baby onions, tomatoes, lemon juice and salt, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
- Serve the {span class="bold1"}mixed pulses with vegetables{/span} hot garnished with coriander.
| Energy | 106 cal |
| Protein | 4.7 g |
| Carbohydrates | 12.4 g |
| Fiber | 3.6 g |
| Fat | 4.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 230.4 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.9 mg |
| Vitamin C | 26.9 mg |
| Folic Acid | 80.8 mcg |
| Calcium | 52.4 mg |
| Iron | 1.3 mg |
| Magnesium | 24.4 mg |
| Phosphorus | 63.7 mg |
| Sodium | 25.6 mg |
| Potassium | 254.7 mg |
| Zinc | 0.5 mg |
Mixed pulses and vegetables is kind of a subzi which you can have with subzi or a paratha.This red colour dish is little spicy but has got a super taste.
very healthy as it has pulses as well as veggies...i buy readymade mixed sprouts from the market which i feel is easy and quick than to sprout at home (it saves time). last time when i made this subzi i added 2 tsp of khajur-imli chutney..it tasted good if you like little sweet and sour taste. i also roast red chilies, coriander seeds and cumin seeds lightly and then grind to a paste...it makes a difference!