Vegetarian Dhansak Recipe - A Healthy and Nutritious Dish 2023

 Dhansak Recipe or Veg Dhansak Recipe

Veg Dhansak is a popular Parsi dish that is made with a combination of lentils and vegetables. Here is a recipe for a vegetarian version of the dish:

Ingredients:

• 1 cup toor dal (split pigeon peas)
• 1/2 cup moong dal (split green gram)
• 1/2 cup chana dal (split chickpeas)
• 1 cup mixed vegetables (such as pumpkin, eggplant, okra, and potatoes)
• 1 onion, finely chopped
• 2 cloves of garlic, minced
• 1 inch ginger, grated
• 1 tomato, finely chopped
• 2 tablespoons dhansak masala (store-bought or homemade)
• 1 teaspoon turmeric powder
• Salt to taste
• 2 tablespoons oil
• 1 teaspoon cumin seeds
• 1/4 teaspoon mustard seeds
• 2 dried red chilies
• 2 tablespoons chopped cilantro for garnish

Instructions:

1. Rinse the dals in a colander and add them to a pot with 4 cups of water. Bring to a boil and then reduce heat to low and let it simmer for 20-25 minutes or until the dals are cooked and mushy.
2. In a separate pan, heat oil and add cumin seeds, mustard seeds, and dried red chilies. Once the seeds start to crackle, add the chopped onion and sauté until golden brown.
3. Add minced garlic and grated ginger to the pan and sauté for a minute.
4. Add chopped tomatoes and sauté until they turn mushy.
5. Add the mixed vegetables and sauté for 5-7 minutes or until they are half cooked.
6. Add dhansak masala, turmeric powder, and salt to taste to the pan and sauté for a minute.
7. Once the dal is cooked, add the vegetable mixture to it and stir well. Bring to a boil and let it simmer for 5 minutes.
8. Garnish with chopped cilantro before serving.
9. Serve the dhansak with brown rice and a side of mint chutney or yogurt.

Let me know in the comment box if you have any questions or suggestions.

Veg Dhansak Nutrition information

Based on the ingredients provided, assuming that the recipe makes 6 servings, the approximate nutrition information per serving (using 1/6th of the ingredients) would be:

• Calories: 351
• Total fat: 8g
• Saturated fat: 1g
• Cholesterol: 0mg
• Sodium: 126mg
• Total Carbohydrates: 54g
• Dietary Fiber: 19g
• Sugars: 7g
• Protein: 19g

Health benefits of Veg Dhansak

⇒ Good Source of Protein: Lentils used in Veg Dhansak are a good source of plant-based protein, which is essential for muscle growth and repair, as well as overall health and wellness.

⇒ Rich in Fiber: Veg Dhansak is high in dietary fiber, which helps improve digestion, promote satiety, and reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.

⇒ Low in Fat: Veg Dhansak is a low-fat dish, making it a good option for people looking to reduce their fat intake or maintain a healthy weight.

⇒ Contains Antioxidants: The vegetables used in Veg Dhansak, such as pumpkin and eggplant, are rich in antioxidants, which help reduce inflammation, lower the risk of chronic diseases, and protect against cellular damage.

⇒ Good for Bone Health: Lentils used in Veg Dhansak are a good source of calcium and magnesium, both of which are essential for bone health and can help prevent osteoporosis.

⇒ May Help Control Blood Sugar: The high fiber content in Veg Dhansak can help regulate blood sugar levels, making it a good option for people with diabetes or those looking to prevent the condition.

Overall, Veg Dhansak is a healthy and nutritious dish that can provide numerous health benefits when consumed as part of a balanced diet.