Zucchini Dal
Zucchini dal - a nutritious vegan one pot Indian curry made with fresh zucchini, moong dal and a few basic spices. It makes an ideal midweek meal when paired with rice or chapati.
Servings: 4 people
Calories: 1883kcal
Equipment
- 1 Instant Pot
- 1 Bowl
- 1 Spoon
Ingredients
1 Cup = 250ml ; 1 Tablespoon = 15ml ; 1 Teaspoon = 5ml
- ½ Cup (or) 340 gms Moong Dal
- 2 Teaspoon Oil
- 1 Teaspoon Mustard Seeds
- 1 Teaspoon Cumin Seeds
- ½ Teaspoon Urad Dal
- big pinch Asafoetida/ Hing
- 1 sprig Curry Leaves remove leaves from stem
- 1 medium Onion chopped finely
- 1 large Tomato chopped
- ½ Teaspoon Turmeric Powder
- 1.5 Teaspoon Red Chilli Powder adjust to taste
- 1 Teaspoon Coriander Powderr
- Salt as required
- 1.5 cups (or) 220 gms Zucchini (Courgette) cut into 2 inch cubes
- 1.5 Cups Water
- 1 Tablespoon Lemon Juice
Instructions
- Rinse the lentils under running water until the water runs clear. Then, soak the lentils in water for about 15 minutes.½ Cup (or) 340 gms Moong Dal
- Meanwhile, gather all the ingredients on the kitchen platform and prep the vegetables.
- Plug in the Instant Pot pressure cooker and select the "Sauté" function. Heat oil in the Instant Pot inner pot.2 Teaspoon Oil
- Once the oil is hot, add mustard, cumin seeds, urad dal and let them splutter.1 Teaspoon Mustard Seeds, 1 Teaspoon Cumin Seeds, ½ Teaspoon Urad Dal
- Now add asafoetida and curry leaves and stir well.big pinch Asafoetida/ Hing, 1 sprig Curry Leaves
- Add chopped onions and sauté until they turn translucent.1 medium Onion
- Add chopped tomatoes along with salt, turmeric powder, coriander powder, and red chili powder. Cook until the tomatoes become soft.1 large Tomato, ½ Teaspoon Turmeric Powder, 1.5 Teaspoon Red Chilli Powder, 1 Teaspoon Coriander Powderr, Salt
- Add diced zucchini and mix everything well.1.5 cups (or) 220 gms Zucchini (Courgette)
- Press the "Cancel" function.
- Drain the soaked lentils and add them to the Instant Pot. Stir well to combine with the zucchini mixture.1.5 Cups Water, ½ Cup (or) 340 gms Moong Dal
- Add 3 cups of water to the Instant Pot and stir well.
- Close the Instant Pot lid and set the valve to the sealing position.
- Cancel the "Sauté" function and select the "Pressure Cook" or "Manual" function.
- Set the timer for 4 minutes on high pressure.
- Once the timer goes off, allow natural pressure release for about 10 minutes, then carefully move the pressure valve to the vent position to manually release any remaining pressure.
- Open the lid and check the consistency of the dal.
- If it's too thick, you can add more water to adjust the consistency.
- Add lemon juice and stir well.1 Tablespoon Lemon Juice
- Serve hot with rice or chapati.
Notes
Soak the lentils: If you have time, soak moong dal for about 30 minutes before cooking. This helps in reducing the cooking time and also aids in digestion.
Consistency: Adjust the amount of water based on the desired consistency of the dal. If you like it thicker, use less water, and if you prefer it thinner, add more water.
Zucchini: Cut zucchini into big chunks like 2 inch cubes so that they cook well yet retain their shape. Small pieces get mushy and mix up with dal.
Nutrition
Calories: 1883kcal | Carbohydrates: 342g | Protein: 132g | Fat: 37g | Saturated Fat: 9g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Sodium: 884mg | Potassium: 28330mg | Fiber: 110g | Sugar: 272g | Vitamin A: 22191IU | Vitamin C: 1950mg | Calcium: 1755mg | Iron: 41mg
