Vegetable Dal "Golden India". A vegetarian fat logic recipe with 500 kcal & a lot of protein

B ready for a delicious, warm winter dish full of flavor? With plenty of vegetables and an extra portion of vegetable protein? With just 500 calories and a long juice-maker effect? Yes? Perfect. Then this golden vegetable dal is exactly the right one.

Dal comes from the Indian and Pakistani cuisine and refers to a porridge made from cooked legumes such as peas. Lentils, chickpeas or beans. Dal is heavily flavored with various spices and served as a vegetarian dish with rice or slightly thinner than soup. Due to the cooking time Dal is also very digestible and brings a lot of vegetable protein, "good" carbohydrates and fiber.

My Vegetable Dahl" Golden India "is made with mung (o) beans - also Mung Dal or Mung Dahl - prepared. And you've probably eaten that many times without knowing it. The "soy sprouts" that are available from us on the market and in the Asia snack bar are nothing but the germs of the mung bean. Today we do not need the germs, but the shelled and halved legume. The way - if there are just fears - unlike lenses & Co. has no unwanted side effects on digestion. (Nix Hupsi and Pupsi - we do not understand each other.)

To Mung Dal come a lot of vegetables, a bit of apple, Indian spices (from the normal supermarket) and soy-Schnetzel in the pot. A spoonful of turmeric also provides the beautiful golden color. The whole simmer then uncomplicated half an hour on the stove and is just really delicious.

The finished vegetable dal you can still quite to taste with fresh herbs, tomato cubes, spring onions and yogurt topping. And if you like it a bit sharper, some chilli goes really well too.

So, Dal in the bowl and off to the sofa, right?!

Have it tasty

P .S.: Below is the recipe. And at the bottom you will also find the version with nutritional values ​​to print.

P.P.S .: Mung Da (h) l you get in the Asia-Lasen or in the Indian supermarket. Of course, if there's no one around, you can order it on the internet *.

Here comes the recipe for Vegetable Dal" Golden India "

Ingredients for 4 servings:

2 medium onions, peeled in slices
1 teaspoon rapeseed oil or ghee
1 thumb-sized piece of ginger, chopped
2 cloves of garlic, chopped
1,5 EL Garam Masala *
1 teaspoon curry powder 1 teaspoon turmeric ground
1 teaspoon salt and 1 liter vegetable broth
125 g mung dal * or yellow lentils
125 g fine soy pretzel *
60 ml coconut milk
200 g zucchini, diced
200 g leeks, in slices

1 red pepper, diced
1 apple diced with shell
400 g of chopped tomatoes (for example from the Tetrapack)
100 g fresh spinach (e.g. Baby spinach salad)

As a topping:
Yoghurt, chopped cilantro, diced tomatoes, chopped chili

And this is how it works :

Heat oil or ghee in a larger saucepan and fry the onion for about 5 minutes, until they are glassy and slightly browned. Add ginger and garlic and fry for 1 minute.Stir well and bring to a boil.

With frequent stirring, simmer for 30 - 40 minutes on a low heat until the vegetable dal has a smooth consistency.

Stir in the spinach just before serving

Serve in bowls and garnish with yoghurt, coriander, diced tomatoes and chili as desired.

Tips:
You can find mung dal and soy pretzels in most health food stores. Or you can order it through the links above.

Do not be put off by the initial taste of the soybean pretzel while tasting while cooking. After a long simmering, they wonderfully take on the aroma of vegetables and spices.

The dal can boil well for several days and cook for a few days. to take part in the work. The flavor gets even better with longer pulls.

* Ingredients and equipment with asterisks can be found in the well-stocked retailers or you can order them via the affiliate program links at amazon. Of course, that does not cost you a cent extra. And I get a few cents from Amazon as support for the blog work. Thank you for making that possible!
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