Mom's 3c's Mologutal South Indian Vegetable Lentil Stew

Warm, hearty, and brimming with authentic flavors, Mom's 3C's Mologutal South Indian Vegetable Lentil Stew is a delightful blend of tradition and taste. This comforting dish combines tender toor dal (pigeon peas) and a medley of seasonal vegetables with a velvety coconut-cumin spice paste, elevated by the aromatic tempering of curry leaves and mustard seeds in fragrant coconut oil. Perfectly seasoned with turmeric, black peppercorns, and dry red chilies, this recipe exemplifies the wholesome, earthy essence of South Indian cuisine. Ready in under an hour, this gluten-free and vegetarian stew pairs beautifully with steamed rice, making it a soul-soothing meal ideal for weeknights or festive occasions. With its balance of creamy textures and vibrant spices, this Mologutal recipe is a must-try for lovers of authentic Indian comfort food.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Toor dal (pigeon peas)
• 2 cups Mixed vegetables (like carrot, beans, pumpkin, or ash gourd, diced)
• 0.5 teaspoon Turmeric powder
• 0.75 cup Grated coconut
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Black peppercorns
• 2 pieces Dry red chilies
• 10 leaves Curry leaves
• 1 tablespoon Coconut oil
• 0.5 teaspoon Mustard seeds
• 1.5 teaspoons Salt
• 3 cups Water

Directions

Step 1

Rinse the toor dal thoroughly and add it to a pressure cooker with 2 cups of water and turmeric powder. Cook for 3-4 whistles until the dal is soft and mushy. Mash it well after cooking and set aside.

Step 2

In a pot, add the diced vegetables, salt, and 1 cup of water. Cook until the vegetables are tender but not overcooked.

Step 3

In a blender, grind the grated coconut, cumin seeds, black peppercorns, and dry red chilies into a smooth paste, adding a little water as needed.

Step 4

Add the cooked and mashed toor dal to the pot with the cooked vegetables. Stir well to combine.

Step 5

Stir in the coconut spice paste and adjust the consistency of the stew by adding water as needed. Simmer the stew on low heat for about 5-7 minutes to allow the flavors to meld.

Step 6

In a small pan, heat the coconut oil and add mustard seeds. Once the mustard seeds splutter, add curry leaves and sauté for a few seconds.

Step 7

Pour the tempered mixture over the mologutal and mix well. Adjust salt to taste.

Step 8

Serve hot with steamed rice for a comforting meal.

Nutrition Facts

Serving size	(1496.2g)

Amount per serving	% Daily Value*
Calories	1226.1

Total Fat 39.1g	0%
Saturated Fat 30.4g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 3755.2mg	0%
Total Carbohydrate 178.5g	0%
Dietary Fiber 49.4g	0%
Total Sugars 20.8g
Protein 54.7g	0%

Vitamin D 0IU	0%
Calcium 371.3mg	0%
Iron 15.3mg	0%
Potassium 4136.3mg	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: 27.4%

Protein: 17.0%

Carbs: 55.6%