Dal Bhaji

Gluten Free
Dairy Free
Very Healthy
Health score
91%
Dal Bhaji
60 min.
6
162kcal

Suggestions


Welcome to the vibrant world of Dal Bhaji, a delightful dish that perfectly marries health and flavor! This gluten-free and dairy-free recipe is not only a feast for the senses but also a powerhouse of nutrition, boasting a remarkable health score of 91. With just 162 calories per serving, it’s an ideal choice for those looking to indulge without the guilt.

Dal Bhaji is a versatile dish that can be enjoyed as an antipasti, starter, snack, or appetizer, making it a fantastic addition to any meal. The star of this recipe is the moong dal or red lentils, which provide a rich source of protein while keeping the dish light and satisfying. Combined with a colorful medley of vegetables like bell peppers, green beans, and carrots, this dish is as visually appealing as it is delicious.

What sets Dal Bhaji apart is its unique blend of spices, including pav bhaji masala, turmeric, and red chili powder, which infuse the dish with warmth and depth. The addition of fresh lemon juice at the end brightens the flavors, making each bite a burst of freshness. Whether served on toasted buns, with pita bread, or simply as a dip, Dal Bhaji is sure to impress your family and friends. Get ready to embark on a culinary adventure that celebrates health, taste, and the joy of cooking!

Ingredients

  •  bell pepper finely chopped
  • 0.5 teaspoon chili powder red to taste
  • teaspoon garlic minced
  • teaspoon ginger minced
  • 0.5 teaspoon juice of lemon 
  • cup lentils red
  • large onion chopped finely
  • 0.5 cup peas green frozen
  • teaspoons suya seasoning mix for less spicy bhaji (spice mix available at Indian markets) (use less )
  •  roma tomatoes finely chopped
  • cup savory vegetable finely
  • servings salt to taste
  • 0.3 teaspoon turmeric 
  • cups water 

Equipment

  • pot
  • wok
  • pressure cooker

Directions

  1. Put the dal and water in a pot and bring to a boil. Reduce the heat to low and simmer until the dal is softened, about 15 minutes.
  2. Add more water if necessary to prevent it from drying out. Cook the green beans, carrots, zucchini, and cabbage in water until soft. (I did this in the pressure cooker, with 1/2 cup of water at high pressure for 5 minutes.) When they’re soft, add the peas and mash the vegetables well, in the liquid. Stir in the cooked dal.
  3. Heat a good non-stick wok or large pot.
  4. Add the onions and cook, adding a little water as necessary, until they begin to brown, about 4 minutes.
  5. Add the ginger, garlic, and bell peppers and cook for another 2 minutes. Stir in the pav bhaji masala, red chili powder, turmeric, and salt.
  6. Add the tomatoes, and cook until they start to break down, about 5 minutes.
  7. Add the mashed vegetables and salt to taste. Cook on low for about 20 minutes.
  8. Add lemon juice and serve on toasted buns, with pita bread, or as a dip.

Nutrition Facts

Calories162kcal
Protein24.55%
Fat4.15%
Carbs71.3%

Properties

Glycemic Index
44.32
Glycemic Load
5.1
Inflammation Score
-10
Nutrition Score
19.027825873831%

Flavonoids

Catechin
0.11mg
Eriodictyol
0.02mg
Hesperetin
0.06mg
Naringenin
0.22mg
Luteolin
0.13mg
Isorhamnetin
1.25mg
Kaempferol
0.2mg
Myricetin
0.06mg
Quercetin
5.31mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:162.06kcal
8.1%
Fat:0.78g
1.2%
Saturated Fat:0.15g
0.93%
Carbohydrates:30.11g
10.04%
Net Carbohydrates:17.05g
6.2%
Sugar:4.11g
4.56%
Cholesterol:0mg
0%
Sodium:223.02mg
9.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.37g
20.73%
Fiber:13.06g
52.23%
Vitamin A:2601.61IU
52.03%
Vitamin C:41.19mg
49.92%
Folate:182.98µg
45.75%
Manganese:0.71mg
35.67%
Vitamin B1:0.37mg
24.62%
Iron:3.63mg
20.17%
Phosphorus:190.16mg
19.02%
Vitamin B6:0.35mg
17.66%
Vitamin K:18.43µg
17.55%
Potassium:562.02mg
16.06%
Magnesium:62.48mg
15.62%
Copper:0.27mg
13.53%
Zinc:1.94mg
12.93%
Vitamin B3:1.93mg
9.64%
Vitamin B2:0.15mg
8.57%
Vitamin B5:0.85mg
8.46%
Calcium:69.24mg
6.92%
Vitamin E:1.02mg
6.78%
Selenium:3.16µg
4.51%