Mixed Vegetable Dal
by Tarla Dalal
This irresistible Mixed Vegetable Dal is a chock-full of nutritious vegetables like kaddu, gavarfali and baingan along with a combination of toovar and masoor dals, which makes a wholesome meal in its own right. Instead of cooking the vegetables in oddles of oil, we have cooked them in water to reduce the use of oil, and to retain more of the nutrients. The amount of jaggery used in this recipe is also less as compared to other sweet dals.
Mixed Vegetable Dal recipe - How to make Mixed Vegetable Dal
Preparation Time: Cooking Time: Total Time:
Makes 6 servings
1/4 cup peeled red pumpkin (bhopla / kaddu) cubes
1/4 cup brinjal (baingan / eggplant) cubes
1/4 cup chopped cluster beans (gavarfali)
1/4 cup roughly chopped onions
1/2 cup toovar (arhar) dal , washed and drained
1/4 cup masoor dal (split red lentil) , washed and drained
2 tbsp roughly chopped tamarind (imli)
1 tbsp chopped jaggery (gur)
2 tsp oil
1 tsp mustard seeds ( rai / sarson)
2 cloves (laung / lavang)
1 small cinnamon (dalchini) stick
1 whole dry kashmiri red chilli , broken into pieces
1/2 tsp chilli powder
1/4 tsp asafoetida (hing)
1/4 tsp turmeric powder (haldi)
salt to taste
1 tsp lemon juice
For Garnish
2 tbsp finely chopped coriander (dhania)
- Method
- Combine the tamarind, jaggery and ¼ cup of water in a broad non-stick pan, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously.
- Strain the mixture using a strainer and keep aside.
- Combine the toovar and masoor dals along with 3½ cups of water in a pressure cooker, mix well and pressure cook for 4 whistles.
- Allow the steam to escape before opening the lid. Allow it to cool slightly, whisk well using a hand blender and keep aside.
- Combine the red pumpkin, brinjal, cluster beans, onions and 1 cup of water in a deep non-stick pan and mix well. Cover with a lid and cook on a medium flame for 10 minutes or till the vegetables turn soft, while stirring occasionally. Keep aside.
- Heat the oil in a deep non-stick kadhai, add the mustard seeds, cloves, cinnamon, kashmiri red chilli and chilli powder and sauté on a medium flame for a few seconds.
- Add the asafoetida, cooked dals, cooked vegetables, tamarind-jaggery mixture, turmeric powder and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Add the lemon juice and mix well.
- Serve immediately garnished with coriander.
| Energy | 101 cal |
| Protein | 5 g |
| Carbohydrates | 16.2 g |
| Fiber | 2.6 g |
| Fat | 2 g |
| Cholesterol | 0 mg |
| Vitamin A | 65.9 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.7 mg |
| Vitamin C | 4.2 mg |
| Folic Acid | 25.5 mcg |
| Calcium | 27.6 mg |
| Iron | 1.1 mg |
| Magnesium | 23.6 mg |
| Phosphorus | 71.2 mg |
| Sodium | 5.1 mg |
| Potassium | 219.4 mg |
| Zinc | 0.4 mg |
It's a dal but due to the addition of loads of fibre rich veggies, when it's paired with whole wheat chapatis, a small portion of brown rice and raita makes a healthy meal by itself.