A Bowlful of Comfort: Nutritious Dal Stew by Dt. Alka Gangwani at Nutri Wellbeing

Dal, a staple in Indian cuisine, offers a comforting and flavorful way to nourish your body. Today, at Nutri Wellbeing, we’re featuring a simple yet wholesome recipe for Dal Stew – a one-pot wonder packed with protein, fiber, and essential nutrients.

This Dal Stew is a fantastic example of how simple ingredients can come together to create a delicious and satisfying meal. We’ve used a combination of lentils (dal) and a variety of colorful vegetables, making it a complete and balanced dish.

Ingredients:

• 1 tablespoon ghee
• ½ teaspoon cumin seeds
• ½ teaspoon grated ginger
• 1 cup washed and soaked dal (choose your preferred lentil – masoor, moong, toor, etc.)
• ¾ cup chopped vegetables (combination of bottle gourd, carrots, pumpkin, spinach, or your favorites)
• Salt to taste
• ½ teaspoon turmeric powder
• Water (approximately 3 cups, depending on your desired consistency)
• ½ teaspoon dried fenugreek leaves (kasuri methi)
• 1 pinch black pepper powder (optional)

Instructions:

1. In a pressure cooker or a pot with a lid, heat the ghee over medium heat. Add the cumin seeds and let them sizzle for a few seconds.

2. Add the grated ginger and saute for a further 30 seconds, allowing the aroma to release.

3. Add the rinsed and soaked dal to the pot and stir fry for 3-4 minutes.

4. Add the chopped vegetables, salt to taste, and turmeric powder. Give everything a good stir to combine.

5. Pour in enough water to cover the dal and vegetables by about an inch. Approximately 3 cups of water should suffice, but adjust based on your desired consistency (thicker or thinner stew).

6. Close the pressure cooker lid and cook for 1-2 whistles on medium flame. If using a pot, bring the mixture to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until the dal and vegetables are tender.

7. Once the pressure releases naturally or you turn off the heat for the pot, open the lid and check the consistency. If the stew is too thick, add a little more water and simmer for a few more minutes.

8. Finally, garnish the dal stew with a sprinkle of dried fenugreek leaves (kasuri methi) and a pinch of black pepper powder (optional) for added flavor and aroma.

9. Serve the warm Dal Stew with rice, roti, or paratha for a complete and satisfying meal.

Tips:

• You can customize the vegetables in this recipe based on your preferences and what’s in season. Other options include chopped green beans, peas, or cauliflower.
• To add a bit of a tangy flavor, you can stir in a tablespoon of chopped tomatoes or tomato puree along with the vegetables.
• For a richer stew, add a tablespoon of coconut milk or cream after the pressure has released.
• Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.

This Dal Stew is a perfect weeknight meal that’s both nutritious and delicious. So, warm up your kitchen and enjoy a comforting bowl of goodness!

Stay tuned for more easy and wholesome dal recipes at Nutri Wellbeing!