Subzi Dal

by Tarla Dalal

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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.

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Preparation Time: 15 mins.
Cooking Time: 30 mins.
Serves 4.
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Ingredients

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

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