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Mixed Vegetable Curry with Spiced Lentil Dal

A hearty and nutritious dinner featuring a vibrant Mixed Vegetable Curry from Rajasthan, paired with a protein-rich Spiced Lentil Dal. This meal combines low-GI vegetables and legumes for sustained energy and fiber, while healthy fats from olive oil support overall wellness.

Mixed Vegetable Curry with Spiced Lentil Dal

Instructions

1
Prepare Ingredients for Both Dishes
preparation

Chop green beans, bell peppers, and zucchini into bite-sized pieces. Finely chop onions and tomatoes for the curry and dal separately. Rinse red lentils under cold water until the water runs clear.

💡 Pre-chop all vegetables and measure spices ahead to streamline the cooking process.
2
Start Cooking Spiced Lentil Dal
simmering

Heat olive oil in a medium pot over medium heat (180°C). Sauté chopped onion until translucent, about 3 minutes. Add ginger-garlic paste and cook for 1 minute until fragrant. Stir in rinsed lentils, water, turmeric, and cumin powder. Bring to a boil, then reduce to a simmer and cook for 25 minutes, stirring occasionally, until lentils are soft and creamy.

💡 Keep an eye on the lentils and add a splash of water if they thicken too much during simmering.
3
Begin Mixed Vegetable Curry
sautéing

Heat olive oil in a large skillet over medium heat (180°C). Add cumin seeds and let them sizzle for 30 seconds until aromatic. Add chopped onion and sauté for 5 minutes until translucent and slightly golden.

💡 Use a wide skillet to ensure even cooking of the vegetables later.
4
Add Spices and Base to Curry
sautéing

Stir in ginger-garlic paste to the skillet and cook for 1 minute until fragrant. Add chopped tomatoes, turmeric, red chili powder, and garam masala. Cook for 3 minutes, stirring frequently, until tomatoes soften into a thick paste.

💡 Mash the tomatoes with your spoon to help create a smoother base for the curry.
5
Add Vegetables to Curry
simmering

Add chopped green beans, bell peppers, and zucchini to the skillet. Mix well to coat with the spice base. Cover the skillet and simmer on low heat (160°C) for 12 minutes, stirring occasionally, until vegetables are tender but still hold their shape.

💡 Avoid overcooking by checking tenderness after 10 minutes; vegetables should be soft but not mushy.
6
Finish Spiced Lentil Dal
seasoning

Check the dal for consistency; it should be thick and creamy. Season with salt and stir in chopped fresh coriander. Turn off heat and let it rest for 2 minutes to meld flavors.

💡 If dal is too thick, add a little hot water to reach your preferred consistency before serving.
7
Finalize Mixed Vegetable Curry
garnishing

Uncover the skillet and check if vegetables are tender. Turn off heat and garnish with chopped fresh coriander for a fresh, vibrant finish.

💡 Taste and adjust salt or spices at the end for a balanced flavor profile.
Prep Time
15 Min
Cook Time
30 Min
Per Serving
312kcal
Protein18%
Carbs54%
Fat27%
Glycemic Load
16.2 (Medium)
Nutrition Information
PreparedRaw ingredients
Energy312 kcal· 16%
Protein12 g· 24%
Carbohydrates35.5 g· 12%
Carbs (absorbed)29.5 g· 11%
Dietary Fiber6 g· 24%
Fat8 g· 11%
Saturated Fat1.2 g· 6%
Monounsaturated Fat5.3 g· 21%
Polyunsaturated Fat1.1 g· 10%
Trans Fat0 g· 0%
Cholesterol0 mg· 0%
Sodium595 mg· 30%
Potassium535 mg· 15%
Calcium46.5 mg· 5%
Magnesium42 mg· 11%
Phosphorus156 mg· 22%
Iron3.1 mg· 22%
Zinc1.1 mg· 11%
Copper0.17 mg· 17%
Selenium4.5 µg· 8%
Iodine2 µg· 1%
Vitamin C24 mg· 30%
Vitamin A460 µg· 57%
Vitamin D0 µg· 0%
Vitamin E0.80 mg· 7%
Vitamin K46 µg· 61%
Vitamin B10.28 mg· 25%
Vitamin B20.12 mg· 9%
Vitamin B60.23 mg· 16%
Vitamin B120 µg· 0%
Folate96 µg· 48%
Niacin1.7 mg· 11%
Biotin6 µg· 12%
Pantothenic Acid0.46 mg· 8%
Salt Equivalent1.5 g· 25%

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