Indian · Dinner
Vegetable and Lentil Bowl
A warming Indian bowl of red lentils and mixed vegetables simmered in a turmeric-cumin base, tempered with mustard seeds and curry leaves, finished with cilantro and a squeeze of lime. Served over steamed basmati rice, it delivers a spiced, plant-based one-bowl meal balancing protein-rich dal with tender carrot, spinach and tomato.
$3
15 minsPrep
25 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
527Calories
18.9gProtein
12.3gFat
84.8gCarbs
10.2gSugar
17.6gFiber
408mgSodium
0mgChol
1.6gSat Fat
1120mgPotassium
155mgCalcium
7.2mgIron
0mcgVitamin B12
27mgVitamin C
vegan
vegetarian
high-fiber
spice-route
all-time-classics
vegan
Instructions
1
Prep
Dice the carrot and tomato, chop the onion and spinach, and measure out the cooked lentils and rice.
2
Heat the vegetable oil in a saucepan over medium heat. Add mustard seeds and curry leaves, cooking 30 seconds until seeds crackle.
3
Add onion and ginger-garlic paste, cooking over medium heat 3 minutes until the onion softens and turns translucent.
4
Stir turmeric, ground cumin, and chili powder into the pan, cooking 30 seconds over medium heat until fragrant.
5
Add carrot, tomato, and water to the pan, cover, and simmer over medium-low heat 10 minutes until carrot is fork-tender.
6
Stir cooked lentils and spinach into the pan and simmer uncovered 5 minutes over medium-low heat until spinach wilts.
7
Plate
Spoon rice into a bowl, ladle the lentil mixture over it, scatter cilantro on top, and serve with lime.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz426g red lentils, cooked
- 22 medium carrot (140g)
- 2 cup60g fresh spinach
- 22 medium tomato (110g)
- 4 tbsp40g onion
- 2 tsp2 tsp ginger-garlic paste
- 1 tsp1 tsp turmeric powder
- 1 tsp1 tsp ground cumin
- 1/2 tsp1/2 tsp mustard seeds
- 88 curry leaves
- 1/2 tsp1/2 tsp chili powder
- 2 tbsp30ml vegetable oil
- 1 cup170g cooked basmati rice
- 2 tbsp8g fresh cilantro
- 22 lime wedge
- salt to taste
- 1 cup240ml water
