Vegetables, Red Lentils
& Paneer Stew
Hearty and thick. Make it with what ever vegetables you have on hand, even canned! Fresh from your garden are best, though!
Servings
4
Ready In:
30 min
Calories:
421
Good For:
Main meal
Introduction
About this Recipe
This is basically the green beans and lentil stew, but I just used the veggies I had on hand. Plus, lightly sauteed the veggies first. And I also used a canned tomato puree because I didn’t have fresh tomatoes, but feel free to use them in this recipe. It’s all delicious.
Nutrition
Chock full of veggies. Thick an’ spicy, perfect for winter dinner.
- Fat 35%
- Protein 19%
- Carbohydrates 46%
Veggie, Red Lentils & Paneer Stew
Use what ever vegetables you have on hand to make this hearty, Indian spiced stew.
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Servings: 4
Calories: 421kcal
Equipment
- Kadai pan, Fry pan
- Pressure Cooker
Ingredients
- 3 tbsp Ghee Or other oil for pan frying, separated
- 1 cup Paneer Cut into bite size pieces
- 1 Carrot Peeled and chopped
- 1 Cup Cauliflower Florets
- 2 Potatoes Peeled and cubed
- 1 tsp Cumin seeds
- 1 tsp Black mustard seeds
- 1 Green fresh chili Finely chopped
- 2 tsp Ginger Fresh grated
- ⅓ Cup Tomato puree
- 1 tsp Turmeric powder
- 1 tsp Coriander powder
- ½ tsp Himalayan pink salt
- ½ tsp Black pepper Fresh ground
- ¼ cup Red lentils Cleaned & rinsed
- 1¼ cup Vegetable broth Or use vegetable cube & water
- 2 tsp Lemon juice Fresh squeeze, ½ small lemon
- 1 tbsp Cilantro Fresh chopped
Instructions
Prepare the Vegetables & Paneer
- Add ghee to a frying pan or kadai pan and fry the chopped paneer. You can skip this step if you want and mix in the fresh chopped paneer into the stew at the very end. Remove and set aside.
- Add the chopped vegetables and stir fry for several minutes. Remove and set aside.Note: you can use all kinds of vegetables, even canned if you want. These are the vegetables I had on hand.
Prepare the stew
- Add a tablespoon of ghee and heat in the pressure cooker; heat, then add ginger, cumin seeds, chopped green chili, black mustard seeds, cook and stir for a few minutes until the seeds sputter and a nice fragrance is released.
- Add the tomato puree. You could use chopped tomatoes - I didn't have any so I used a can of tomato puree. Makes for a smooth sauce.If using puree, cook and stir a few minutes. If using fresh, chopped tomatoes, cook several minutes until they are soft and mushy.
- Add the turmeric & coriander powders, salt and pepper (and vegetable cube if using) and cook and stir for a few minutes to remove rawness from the spices.
- Add the rinsed red lentils and chopped, sauteed vegetables (NOT sauteed paneer), (and fresh paneer IF you are not going to pan fry it); stir to mix well. Add the vegetable broth (or water) mix well, cover and turn heat to medium low and cook for 4 - 5 whistles.
- Remove from heat and allow to sit until pressure is naturally released.
- Stir in the lemon juice, pan fried paneer and fresh chopped cilantro.
- Serve with a side of plain dahi (plain yogurt).
Nutrition
Serving: 1cups | Calories: 421kcal | Carbohydrates: 34g | Protein: 14g | Fat: 26g | Saturated Fat: 16g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 66mg | Sodium: 669mg | Potassium: 819mg | Fiber: 8g | Sugar: 4g | Vitamin A: 2837IU | Vitamin C: 39mg | Calcium: 316mg | Iron: 3mg
