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Mixed Vegetable Curry with Spiced Lentil Dal
dinnervegetarianIndian

Mixed Vegetable Curry with Spiced Lentil Dal

30 min 4 servings 312 kcal

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.

Ingredients

  • 1 cup green beans
  • 1 cup bell peppers
  • 1 cup zucchini
  • 1 medium onion (for curry)
  • 2 medium tomatoes
  • 1 cup red lentils
  • 1 small onion (for dal)
  • 1 tbsp olive oil
  • 1 tsp ginger-garlic paste
  • 3 cups water
  • 0.5 tsp turmeric
  • 1 tsp cumin powder
  • 1 tsp cumin seeds
  • 1 tsp red chili powder
  • 1 tsp garam masala
  • 1 tsp salt
  • 2 tbsp fresh coriander

Nutrition

Calories312kcal
Protein12g
Carbs36g
Fat8g
Fiber6g

Instructions

  1. 1Chop 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.
  2. 2Heat 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.
  3. 3Heat 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.
  4. 4Stir 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.
  5. 5Add 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.
  6. 6Check 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.
  7. 7Uncover the skillet and check if vegetables are tender. Turn off heat and garnish with chopped fresh coriander for a fresh, vibrant finish.

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