Indian · Lunch
Vegetable and Lentil Bowl (GLP-1)
Warm lentil and vegetable bowl built on protein-forward moong and toor dal simmered with turmeric, cumin and ginger, finished with sauteed spinach, cauliflower and tomato. Topped with paneer and a tempered mustard-seed and curry-leaf tadka, served with a lime wedge.
$3
15 minsPrep
25 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
398Calories
35.6gProtein
13.4gFat
41.8gCarbs
6.9gSugar
13.1gFiber
611mgSodium
54mgChol
5.1gSat Fat
1180mgPotassium
410mgCalcium
6.8mgIron
0.3mcgVitamin B12
28mgVitamin C
vegetarian
gluten-free
protein-rich
low-calorie
low-cholesterol
high-fiber
glp-1
Instructions
1
Prep
Cube the paneer, cut the cauliflower into small florets, mince the garlic, and grate the ginger on a cutting board.
2
Heat
Warm the cooked moong and toor dal with vegetable stock in a small saucepan over medium heat for 3–4 minutes, stirring, until it loosens to a thick porridge consistency.
3
Heat
In a small skillet over medium heat, warm the oil, add cauliflower, and cook 5–6 minutes stirring occasionally until edges turn golden and florets are tender.
4
Heat
Add ginger, garlic, turmeric and cumin to the skillet; cook over medium heat 1 minute until spices coat the florets and raw smell fades.
5
Heat
Stir in tomato and cook over medium heat 3–4 minutes, stirring occasionally, until tomato collapses into a soft, jammy sauce.
6
Heat
Add spinach and paneer to the skillet; cook over medium heat 2 minutes, folding gently, until spinach wilts and paneer warms through.
7
Heat
In a separate small pan over medium-high heat, add mustard seeds and curry leaves; cook 30 seconds until seeds pop and leaves crisp.
8
Plate
Spoon dal into a bowl, top with vegetable and paneer mixture, pour tempered seeds and leaves over top, season with salt, scatter cilantro, serve with lime wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 280g280g cooked moong dal and toor dal (mixed)
- 150g150g paneer
- 150g150g cauliflower florets
- 120g120g baby spinach
- 90g90g tomato
- 2 tsp2 tsp ginger-fresh
- 4 cloves4 cloves garlic
- 1/2 tsp1/2 tsp turmeric-ground
- 1 tsp1 tsp cumin-ground
- 1/2 tsp1/2 tsp mustard-seed
- 8-10 curry leaves
- 2 tsp2 tsp olive-oil
- 120ml120ml vegetable-stock-low-sodium
- 1/4 tsp1/4 tsp salt
- 22 lime wedge
- 4 tbsp4 tbsp cilantro
