How to make Vegetable and Lentil Stew

🥣 Vegetable and Lentil Stew (Indian-Style)

✅ Great for: Light lunch or dinner

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🥄 Ingredients:

• 1/2 cup moong dal (yellow split lentils) or masoor dal (red lentils) — washed
• 2 cups chopped soft vegetables, such as:
  • Carrot
  • Bottle gourd (lauki)
  • Pumpkin
  • Zucchini
  • Spinach (optional)
• 1 small tomato (optional — for a mild tang)
• 1/2 tsp grated ginger
• 1/4 tsp turmeric powder
• 1/2 tsp cumin seeds
• A pinch of asafoetida (hing) – optional
• 1 tsp ghee or coconut oil
• Salt, to taste
• 2.5 to 3 cups water (adjust for consistency)
• Fresh coriander, chopped (optional)

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🔥 Instructions:

1. Cook dal and vegetables together:
   • In a pressure cooker or pot, add washed dal, chopped vegetables, turmeric, tomato (if using), and 2.5–3 cups water.
   • Cook until the dal is soft and vegetables are tender.
     • Pressure cooker: ~2–3 whistles
     • Pot: ~25 minutes simmering
2. Mash or blend slightly (optional):
   • For a smoother texture, lightly mash with a ladle or blend briefly using a hand blender. This is ideal if chewing is an issue post-surgery.
3. Prepare mild tempering:
   • In a small pan, heat 1 tsp ghee or coconut oil.
   • Add cumin seeds, let them splutter.
   • Add grated ginger and hing (if using), sauté for a few seconds.
4. Combine:
   • Pour the tempering into the dal-vegetable mix.
   • Add salt to taste and simmer for 2–3 minutes more.
5. Serve:
   • Garnish with coriander if desired.
   • Serve warm as a soup or over soft rice.

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🩺 Why It’s Ideal for Recovery:

• Moong or masoor dal = light and easy-to-digest protein
• Cooked veggies = fiber, vitamins, and minerals
• Mild spices = anti-inflammatory and digestion-friendly
• Soft texture = easy on healing gut