Vegetable & Moong Dal Mix

Vegetable and Moong Dal Mix is a nutritious and comforting dish, combining protein-rich moong dal with a variety of fresh vegetables. It’s lightly spiced and perfect for a wholesome lunch or dinner.

For a Serving Size of Two:

Ingredients:

• 100 grams moong dal (split yellow lentils), soaked for 30 minutes
• 50 grams carrots, chopped
• 50 grams spinach, chopped
• 50 grams zucchini, chopped
• 1 small tomato, chopped (50 grams)
• 1 small onion, finely chopped (50 grams)
• 1 green chili, chopped (optional)
• 2 cloves garlic, minced
• 1/2 inch ginger, minced
• 1/2 tsp turmeric powder
• 1 tsp cumin seeds
• 1/2 tsp coriander powder
• 1/4 tsp garam masala
• 1 tbsp olive oil or ghee
• Salt to taste

Procedure:

1. Rinse the soaked moong dal and set aside.
2. Heat oil or ghee in a pan. Add cumin seeds and let them splutter. Add onions, garlic, ginger, and green chili (if using) and sauté until the onions are golden.
3. Add the chopped carrots, spinach, zucchini, and tomatoes to the pan. Cook for 4-5 minutes until the vegetables start to soften.
4. Add turmeric, coriander powder, and salt. Stir well, allowing the spices to coat the vegetables.
5. Add the moong dal and 2 cups of water to the pan. Bring it to a boil, then reduce the heat and let it simmer for 15-20 minutes, or until the dal is fully cooked and the vegetables are tender. Stir occasionally.
6. Once the dal is cooked, sprinkle garam masala on top and mix well. Adjust the salt and consistency as needed.

Nutritional Benefits:

• Calories: 200 kcal
• Protein: 7 g
• Carbohydrates: 32.3 g
• Fat: 5.8 g