Subzi Dal
by Tarla Dalal
Have this nutritious dal along with rotis or parathas as the combination of dals with vegetables makes it extremely rich in energy, protein, calcium, iron and folic acid-all the nutrients which are necessary for a successful pregnancy. Green peas adds on to the fibre content of the recipe and helps to relieve constipation. Also, coriander and capsicum are an important source of vitamins A and C.
Subzi Dal recipe - How to make Subzi Dal
Preparation Time: Cooking Time: Total Time:
Serves 4.
1/3 cup yellow moong dal (split yellow gram)
1/3 cup toovar (arhar) dal
1/3 cup masoor dal (split red lentil)
1/2 tsp mustard seeds ( rai / sarson)
1/2 tsp cumin seeds (jeera)
6 to 8 curry leaves (kadi patta)
1/4 tsp asafoetida (hing)
1 green chilli, chopped
1 onion, chopped
2 tsp ginger-green chilli paste
1/2 tsp garlic (lehsun) paste
1 large sized tomato, finely chopped
1/2 tsp chilli powder
1/2 tsp turmeric powder (haldi)
1 cup chopped mixed vegetables (capsicum, carrots, peas)
1 tbsp oil
salt to taste
For the garnish
2 tbsp chopped coriander (dhania)
Method
- Main Procedure
- Wash and pressure cook the dals together with 2 cups of water till the dals are cooked. Keep aside.
- Heat the oil in a pan and add the mustard seeds and cumin seeds. When they crackle, add the curry leaves and asafoetida.
- Add the green chilli and onion and sauté for 3 to 4 minutes.
- Add the ginger-green chilli paste, garlic paste and tomato and sauté for 3 to 4 more minutes.
- Add the chilli powder, turmeric powder and mixed vegetables and mix well.
- Add the dals and salt and simmer for 5 to 10 minutes.
- Garnish with the chopped coriander and serve hot.
Nutrient values per serving
| Energy | 194 cal |
| Protein | 10.6 g |
| Carbohydrates | 28.1 g |
| Fiber | 5.5 g |
| Fat | 4.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 319.5 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.4 mg |
| Vitamin C | 14.2 mg |
| Folic Acid | 47.6 mcg |
| Calcium | 59 mg |
| Iron | 2.4 mg |
| Magnesium | 48.3 mg |
| Phosphorus | 149.1 mg |
| Sodium | 19 mg |
| Potassium | 449.2 mg |
| Zinc | 1 mg |
Outbrain
This recipe was great! I didn’t have some ingredients at home, so I made up for it by adding some coconut milk and spinach, but it still came out delicious and tasted very healthy. The recipe was very easy to follow. Thank you so much!
I first tasted Dal Subzi some 30 years ago when a Hari Krsna devotee. I have been offering this dish to Lord Krsna ever since. This recipe is divine.