Dal Bhaji (Curried Lentil and Vegetable Sandwiches)
Feel free to substitute other vegetables for the ones listed here: Cauliflower, cabbage, potatoes, and even beets all work well. To make it faster, try using riced cauliflower for part of the vegetables. If you’re not a fan of spicy food, be careful with the masala and the chili pepper. Add a little and taste; you can always add more if necessary.
1cupeach of each of these vegetables, finely diced: green beans, carrots, zucchini, cabbage
1/2cupfrozen green peas
1large onion chopped finely
1bell pepperfinely chopped
2-3teaspoonspav bhaji masala(spice mix available at Indian markets) (use less for less spicy bhaji)
1/2teaspoonred chili powder or cayenneor to taste
3roma tomatoes finely chopped
salt to taste
Check the dal carefully for debris and rinse it well in a strainer. Put it and 3 cups water in a pot and bring to a boil. Reduce the heat to low and simmer until the dal is softened, about 15 minutes. Add more water if necessary to prevent it from drying out. Set aside when done.
Cook the green beans, carrots, zucchini, and cabbage in water until soft. (I did this in the pressure cooker, with 1/2 cup of water at high pressure for 5 minutes.) When they’re soft, add the peas and mash the vegetables well, in the liquid.
Heat a good non-stick wok or large pot. Add the onions and cook, adding a little water as necessary, until they begin to brown, about 4 minutes. Add the ginger, garlic, and bell peppers and cook for another 2 minutes.
Stir in the pav bhaji masala, red chili powder, turmeric, and salt. Add the tomatoes, and cook until they start to break down, about 5 minutes. Add the dal and the mashed vegetables and salt to taste. Cook on low for about 20 minutes. Add lemon juice and serve on toasted buns, with pita bread, or as a dip.
This sandwich filling alone is zero points on Weight Watchers purple and blue (Freestyle) plans.