Dal Capsicum

Brighten up your weeknight dinner with the comforting and flavorful Dal Capsicum, a delightful fusion of creamy toor dal (split pigeon peas) and vibrant bell peppers. This quick and wholesome recipe brings together the earthiness of lentils, the sweetness of green and red capsicums, and a medley of aromatic spices like cumin, mustard seeds, and turmeric. Sautéed onions, garlic, and tomatoes create a rich, savory base, while a hint of red chili adds just the right amount of spice. Perfect for pairing with steamed rice, soft rotis, or naan, this one-pot vegetarian dish is packed with protein, hearty veggies, and bold Indian flavors. Ready in under 40 minutes, Dal Capsicum is an easy, fuss-free way to nourish your body and tantalize your taste buds.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Toor dal (split pigeon peas)
• 1 medium Green capsicum (bell pepper)
• 1 medium Red capsicum (bell pepper)
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Mustard seeds
• 1 teaspoon Ginger (finely chopped)
• 2 cloves Garlic (finely chopped)
• 1 medium Onion (finely chopped)
• 2 medium Tomatoes (finely chopped)
• 1 medium Green chili (slit)
• 2 tablespoons Oil
• 1 teaspoon Salt
• 2 tablespoons Fresh cilantro (chopped)
• 2.5 cups Water

Directions

Step 1

Rinse the toor dal thoroughly under cold water until the water runs clear. Soak the dal for 15 minutes while other ingredients are prepared.

Step 2

Dice the green and red capsicums into bite-sized pieces and set aside.

Step 3

In a pressure cooker, combine the soaked dal, turmeric powder, and 2 cups of water. Pressure cook for 3-4 whistles or 15 minutes until the dal is soft and mushy. Mash lightly and set aside.

Step 4

Heat oil in a deep skillet or pan over medium heat. Add the mustard seeds and cumin seeds, allowing them to crackle.

Step 5

Add the chopped ginger, garlic, and onion. Sauté until the onions turn golden brown, about 3-4 minutes.

Step 6

Stir in the chopped tomatoes, green chili, red chili powder, and salt. Cook until the tomatoes break down and the mixture forms a smooth base, about 5-7 minutes.

Step 7

Add the diced capsicums and cook for another 3-4 minutes, allowing them to soften slightly but retain a crunch.

Step 8

Pour the cooked dal into the skillet with the capsicum-tomato mixture. Mix well and adjust the consistency by adding 0.5 cups of water if needed.

Step 9

Simmer for 5 more minutes, allowing the flavors to meld together.

Step 10

Garnish with fresh cilantro and serve hot with rice, roti, or naan.

Nutrition Facts

Serving size	(1523.6g)

Amount per serving	% Daily Value*
Calories	1158.1

Total Fat 34.7g	0%
Saturated Fat 2.7g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2451.5mg	0%
Total Carbohydrate 170.9g	0%
Dietary Fiber 43.5g	0%
Total Sugars 27.9g
Protein 53.0g	0%

Vitamin D 0IU	0%
Calcium 294.0mg	0%
Iron 13.9mg	0%
Potassium 4563.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.9%

Protein: 17.6%

Carbs: 56.6%