Masoor Dal & Vegetable Stew – A Comforting Bowl of Protein and Fibre

Nothing beats a warm bowl of Masoor Dal & Vegetable Stew when you’re craving something comforting yet nutritious. Made with protein-rich red lentils and a variety of vegetables, this one-pot meal is filling, easy to digest, and packed with vitamins and minerals. Whether you’re meal-prepping for the week or need a quick dinner, this wholesome stew delivers balanced nutrition while supporting weight management and overall health.

Ingredients

• 1 cup masoor dal
• 1 chopped carrot
• 1 chopped tomato
• 1 cup bottle gourd (lauki), diced
• ½ onion, chopped
• 3 garlic cloves
• ½ tsp turmeric
• ½ tsp cumin powder
• ½ tsp black pepper
• Salt to taste
• Fresh coriander
• 1 tsp olive oil

Method

1. Wash the masoor dal thoroughly.
2. Add dal, vegetables, garlic, turmeric, and water to a pressure cooker.
3. Cook for 3–4 whistles.
4. Lightly mash the vegetables.
5. Heat oil in a pan, add cumin powder, and pour the stew into it.
6. Simmer for 5 minutes.
7. Garnish with coriander and serve hot.

Health Benefits

• Rich in plant-based protein.
• High in soluble fibre that supports digestion.
• Keeps you feeling satisfied for longer.
• Supports heart health.
• Excellent source of iron and folate.