Veggie Dal Recipe

Looking for an easy Veggie Dal recipe? Learn how to make Veggie Dal using healthy ingredients.


Submitted by figurethefat

Makes 6 servings



Hearty Indian-style Soup--a cooked serving size would weigh about 345 grams rather than the 490 g shown.

Recipe Ingredients for Veggie Dal

1/2 teaspoon mustard seeds
1/2 teaspoon turmeric
2 teaspoons olive oil
1 1/2 cup pidgeon peas
1 cup yam cubes
1 potato, small
1 onion, small
3 cloves garlic
1 tablespoon ginger
7 1/2 cups water
1 teaspoon cinnamon
1/8 teaspoon cayenne
2 tomatoes
1 1/2 cups cauliflower

Recipe Directions for Veggie Dal

  1. Chop the onion.

  2. Heat the olive oil in a cast iron skillet, add the mustard seeds and tumeric.

  3. When the seeds start to pop add the onion.

  4. While it's cooking over medium heat, finely chop the garlic and ginger.

  5. Add to the onion and cook a few minutes more.

  6. Stir in 1 1/2 cups water and let simmer.

  7. Peel the yam and potato and chop into cubes.

  8. Rinse the toor dal (which are pidgeon peaish).

  9. Put the yam, potato, dal and remaining 6 cups of water in a big pot and bring to a boil.

  10. Throw in a dried pepper or some fresh jalapenos if you want to heat it up a bit.

  11. Add the simmering onion mixture.

  12. Stir in the cinnamon and cayenne and let simmer for about 40 minutes.

  13. Break the cauliflowr into little florets, and chop the tomatoes up (I like to take out the seeds).

  14. Remove the peppers if you used them.

  15. Add the cauliflower and tomatoes and let cook about 15 more minutes.

  16. Turn off the heat and let it sit for about 1/2 an hour before eating.

Categories

Main Dish

Nutrition Facts
Serving Size 489.9g
Amount Per Serving
Calories
270
Calories from Fat
23
% Daily Value*
Total Fat
2.6g
4%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
29mg
1%
Potassium
1263mg
36%
Total Carbohydrates
50.5g
17%
Dietary Fiber
11.1g
44%
Sugars
2.8g
Protein
13.3g
Vitamin A 8% Vitamin C 47%
Calcium 10% Iron 20%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • Very low in sodium
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in potassium
  • High in vitamin C
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