Lentil with Veggies (Indian Dal with Veggies)

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. 

Hormone Havoc

As I was reading the book, one thing stood out to me: she recommended eating more vegan/vegetarian food for women in both menopause and perimenopause. That helps with all the awful symptoms like night sweats, hot flashes, depression, and so on. 

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.

Mediterranean Lentil Soup   

Nepalese Lentil Soup

Lentil Fritters

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

1. 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
2. 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.
   
   
   
3. Stir in the frozen peas and carrots (or your favorite frozen mixed vegetables) and cook for 2-3 minutes.
   
   
   
4. 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.
   
   
   
5. 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. 
   
   
   
6. 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.
   
   
   
7. 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! 🍲