Recently, I was reading a book on menopause and perimenopause since I am in the same situation. The book is written by Dr. Amy Shah, MD, called Hormone Havoc, which she discussed on The Today Show on NBC. It is a New York Times bestseller. Here is the link to the book on Amazon.
I have lately transitioned to eating more vegan and vegetarian food, which is also good for my heart health. So following up on her advice, I made this lentil soup with vegetables (aka Indian dal with veggies). Growing up in India, I ate a lot of lentil soup (dal), but I don't remember having much dal with vegetables. But to make the dal healthier and more filling, I added the vegetables.
It was super fast, easy to make, and turned out to be delicious. You can have it for lunch, or have it with brown rice or whole-grain roti/tortilla for dinner, with a side salad.
Here is the recipe for it.
If you like this, here are more lentil recipes from my blog.
Easy One-Pot Mixed Veggie Lentil Stew, Aka Veggie Dal
This hearty, one-pot dal is packed with lentils and vegetables, making it an easy, nutritious meal with minimal cleanup. I like cooking everything together instead of boiling the lentils separately because it saves me time, lets the flavors meld together, and I have fewer dishes to wash!
Ingredients
- 1 onion, diced
- 1-2 green chilies, chopped (adjust to taste)
- 1 tsp cumin seeds
- 1 bay leaf
- 1-2 cups frozen peas and carrots (or any frozen mixed vegetables or fresh)
- 2 tomatoes, chopped
- ½ tsp turmeric
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 cup lentils (yellow lentils/red lentils, or a mixed lentil blend)
- 3-4 cups water (adjust depending on your preferred consistency)
- 1-2 tbsp extra virgin olive oil
Instructions
- Heat the extra virgin olive oil in a large pot over medium heat. I use EVOO for most of my cooking. Here is a link to my post on different cooking oils and which can be good and which may not be so good for you. Cooking Oils, Good or Not
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Add the cumin seeds and bay leaf. Once the cumin begins to sizzle, add the diced onion and green chili. Sauté until the onion is soft and lightly golden.
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Stir in the frozen peas and carrots (or your favorite frozen mixed vegetables) and cook for 2-3 minutes.
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Add the chopped tomatoes, turmeric, ground cumin, coriander, and salt. Cook until the tomatoes soften and the spices are fragrant and no longer taste raw.
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Add the lentils and pour in the water. Stir well and bring to a boil. I have used red lentils, but you can use any lentils or a combo of lentils.
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Reduce the heat, cover, and simmer for 25-35 minutes, stirring occasionally, until the lentils are soft and creamy. Add a little more water if needed to reach your desired consistency.
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Taste and adjust the seasoning before serving.
Serve hot with steamed rice, naan, or roti. Leftovers taste even better the next day, making this a great meal prep recipe.
I hope you give this easy veggie dal a try! It's a great comforting meal for me and my family that's simple to make, budget-friendly, and perfect for busy weeknights. Feel free to switch up the vegetables or use whatever lentils you have on hand; it's a very forgiving recipe.
If you make it, let me know how it turned out and what variations you tried. Happy cooking! 🍲