Dal & Vegetable Curry

Dal & Vegetable Curry is a wholesome, nourishing and flavourful dish that brings together protein-rich lentils and a variety of fresh vegetables. When ate by itself or with some yogurt, it is an easy way to add protein and veggies to your diet without increasing carb intake. This comforting curry is a wonderful addition to an everyday meal and can be enjoyed with quinoa, couscous, steamed rice, roti, flat bread or naan. Lentils are a great source of plant-based protein and fibre, while vegetables add essential vitamins, minerals and antioxidants to the meal. This nourishing combination can support healthy digestion, provide sustained energy and make your everyday meals more balanced and satisfying. With warming spices and wholesome ingredients, Dal & Vegetable Curry is a simple and delicious way to enjoy the goodness of lentils and vegetables in one comforting dish.

Now, let’s dive into the easy preparation of this wholesome Dal & Vegetable Curry.

Ingredients

• Dal of your choice or Mixed Dal – 1 cup, rinsed
• Mixed Vegetables – 2 cups, chopped (carrot, beans, peas, pumpkin, sweet potato and spinach)
• Onion – 1 medium, chopped (optional)
• Tomato – 2 medium, chopped (optional, can be replaced with 4-5 cherry tomato)
• Green Chilli – 1, chopped (optional)
• Ginger – 1 tbsp, finely chopped
• Garlic – 3–4 cloves, chopped (optional)
• Cumin Seeds – 1 tsp
• Mustard Seeds – 1/4 tsp (optional)
• Turmeric Powder – 1/2 tsp
• Red Chilli Powder – 1/2 tsp (optional)
• Coriander Leaves – a few, finely chopped
• Salt – as required
• Lemon Juice – 1 tsp
• Olive Oil – 1 tbsp
• Water – as required

Preparation

Add 1 cup of rinsed dal to a pot with approximately 3 cups of water. Add turmeric powder and cook with the lid closed until the dal becomes soft and thoroughly cooked.

Meanwhile, heat olive oil in a pan. Add mustard seeds, cumin seeds, ginger and garlic. Sauté gently until fragrant.

2. Add the chopped onion and green chilli to the pan and sauté until the onion becomes transparent. Add the chopped tomatoes and cook for 3–4 minutes until they soften.

3. Add the chopped vegetables to the pan and mix well. Add turmeric powder, coriander powder, red chilli powder and salt. Stir everything together and cook 3-4.

4. Add the cooked dal to the vegetable mixture and combine well. Add water or vegetable stock as needed to achieve your preferred consistency. Cover and simmer on low heat for 5–10 minutes, allowing the flavours to blend and the vegetables to cook thoroughly.

5. Garnish with freshly chopped coriander leaves and a splash of lemon juice. Serve this wholesome and delicious Dal & Vegetable Curry with steamed rice, roti or naan.

Things to remember

1. You can use any combination of seasonal vegetables available at home. Carrots, beans, pumpkin, sweet potato, peas and spinach are all excellent additions. You may also add asparagus, beetroot, cauliflower, broccoli and other Indian or Asian vegetables.

2. For a lighter and more soup-like consistency, add extra warm water and adjust the seasoning accordingly. If you prefer creamy texture, add coconut cream or fresh cream. This can work well for children. But be mindful that adding cream increases the calorie count of this curry.

3. If you prefer a creamier curry, lightly mash some of the cooked dal and vegetables before serving.

4. You can adjust the spices according to your taste. If your body does not tolerate chillies well, black pepper can be used in moderation as an alternative.

5. For a more nourishing meal, serve the curry with brown rice, millet, quinoa or whole-grain roti.

6 Onion can be replaced with shallots. Tomatoes can be completely avoided. You can avoid both onion and tomato as well, but ensure to add an additional tablespoon of ginger, 1 extra teaspoon of cumin and 2 twigs of curry leaves.