Vegetable & Moong Dal Mix

Vegetable and moong dal mix is an important part of the Ayurvedic diet that can nourish the body and do wonders to aid digestion, lower cholesterol, and boost heart health. This homemade recipe carries nutritional benefits that are increased by adding ghee and turmeric.

Nutritional Benefits
This perfect blend of traditional Indian comfort food which is made up of different vegetables, rice, and turmeric provides mutual supplementation, where you get essential amino acids in one. Spinach is a great ingredient to add as a green vegetable as it helps in blood clotting and promotes the immune system as it is rich in iron, magnesium, and vitamins. This recipe is a great gluten-free recipe as well and helps in detoxifying the body.

Ingredients

• 20 grams spinach
• 20 grams rice
• 20-gram moong dal
• 10-gram peas
• 10-gram broccoli
• 10 grams onion
• 1 green chili
• 1 teaspoon Ghee
• ½ teaspoon garlic
• ½ teaspoon cumin seeds
• Asafoetida (Hing), a pinch
• Red chili, a pinch
• Salt to taste
• Turmeric, a pinch

Calorie Count
Calories: 112 Cal
Carbs: 15.1 grams
Proteins: 3.8 grams
Fats: 4.4 grams

Method

• Wash the vegetables, rice, and dal separately and put them aside. Soak both rice and dal separately for 30 minutes
• Take a pressure cooker and add rice, dal, broccoli, peas, turmeric, one pinch of hing, oil, and 1-2 cups of water and pressure cook
• In a separate pan add the spinach and water and let them boil. Then transfer the spinach to cold water.
• Blend to form a paste consistency.
• In a skillet add in some ghee along with hing, jeera, garlic, green chilies, and onions to allow them to sauté.
• Next add in the spinach paste, rice, and dal. Allow cooking while mixing well.
• Add in the spices mentioned and allow it to cook for some more time for about 10- 15 minutes by covering with a lid
• Serve with Dahi (Curd), chutney, or pappad!

Over to you
This simple, wholesome and nutritious meal is enjoyed internationally. It is a great way of adding greens to the diet for growing kids!