Tuesday, March 9, 2010

Dal/Lentil Stuffed Vegetables-Zucchini and Red Bell Pepper

Sometimes I feel to break the monotony of having vegetables as subzi’s or stir/fry way.I mean then I like to roast or bake the vegetables.My folks love roasted potatoes very much but I try to sneak other vegetables like zucchini and bell peppers into their plate also.They don’t mind eating roasted zucchini and bell pepper provided if I stuff them with potatoes.Potatoes are rich source of carbohydrates but when we eat Rice I don’t see a point to add more carbohydrates to our meal.So, in place of carbohydrates as fillers/stuffing ,I thought Protein will be a healthy choice ,I mean our very nourishing Dal/Lentils as stuffing to roasted vegetables.

I generally don’t cook lentils/dal separately for stuffing, whatever left-over dal I have I add bit more of spices like Cumin+coriander+garlic+green Chillies+garam masala and few tsp of lemon juice to it and make the dal/lentils little dry or crumbly.Then stuff this in vegetables and bake them for 30-45 mints.My daughter likes to call stufed zucchini as "Zucchini Boats" sometimes.Well other way I try to use up left-over dal is with kneading with Atta to make dal Roti.This way the rotis turn out soft also.How do you use your left-over foods.Do share your experience with us.

Dal/Lentil stuffed Vegetables-Zucchini and Bell Peppers

Recipe requirements
2 cups of cooked dal/lentils –any dal but I like to make it often with Mong or Masoor dal
2 zucchini-cut into half
2 bell peppers
2 tsp of cumin powder
2 tsp of coriander powder
2 tsp of red pepper powder
1 tsp of garam masala
2 tsp of dried thyme(optional)
Pinch of salt
2-3 green chillies chopped
2 fat cloves gralic chopped coarsely
¼ cup of bread crumbs
1 tbs of cooking oil

In a saucepan, add the cooked dal.You may cook dal separately prior to making this.Giving you links to two dal recipes-Panch Mishori Dal , Dal made in a simple way
Now add in all the dry ingredients-cumin+coriander+red pepper+garam masala+dried thyme leaves+salt+few tsp of cooking oil+few tsp of lemon juice(that depends how sour you want the dal /lentil stuffing-add more for more sour version)
Now add in chopped garlic and green chillies.
Cook the dal for 7-10 mints at med –low till it starts to collect and becomes dry.
Now wash up vegetables, meanwhile preheat the oven to 200 deg celcius (the oven we have is fan assisted,check the correct temperature for your oven, read the manual)

Cut zucchini into half and scoop out half of the inside of zucchini's with spoons and leaving about 1/4 inch of thick outer shell.Similarly take out the seeds of red bell peppers also.
Generally I don’t cook the vegetables prior to baking them.(If you feel you can cook them for 5 -10 mints in hot water and then make the stuffing.)

I have chosen zucchini due to the water content it has, when baked it has a nice crunchy texture and red bell peppers are ripened so it has a sweet taste which when baked compliments the spicy lentil/dal mixture.Choose your vegetables and make stuffing.Another stuffed bell pepper recipe - Bharwan Shimla Mirch-Baked version
Rub cooking oil generously over the vegetables,now stuff the dal/lentil stuffing to vegetables and then transfer to baking tray.Sprinkle bread-crumbs over the stuffed vegetables.
Place the tray at the second shelf and bake it for 45 mints or till you feel the vegetables are tender and roasted.
Take out and serve pipping hot with some rice.

If you have pre-cooked the vegetables in hot water,then reduce the baking time for roasting.
In place of bread-crumbs you may choose any cheese also.
Another great protein stuffing is grated spiced paneer.

Don't forget to mention/share with us how you like to eat your left-over foods.

Happy Cooking


  1. I love stuffed veggies and this here looks like a great idea:) yumm:)

  2. Whoo stuffed vegetables look beautiful, dhall is the best choice, packed with protein..makes a complete meal.

  3. Oma! ki shundor dekhte lagche bell pepper ta! Good idea Jaya .. amar capsicum khub ekta bhalo lage na kintu pur ta onek jinish e use kora jabe. :-)

  4. hi Jaya,
    This seems a welcome change from the stir fries :) absolutely brilliant idea :)
    loved the dal stuffed bell pepper

  5. Rachana,

    stuffed veggies do add nice variation to our meals,I am sure you will like eating it this way :).

    yeah thats what I wanted ..some more protein to include in the dish.and perhaps this is the best way to use up left-over dals.

    hmm ..even my hubby doesn't like bell peppers ..but this way no complains :).yeah the stuffing can be used to make paratha,instead of having potatoes use this stuffing..

    Indeed and this way it brings out a great change and at no extra effort ..use cooked dal as stuffing..
    thanks for coming by..

    hugs and smiles

  6. Jaya

    Stuffed zucchini kokhono khaini. Looks delicious and dal is a real good choice for stuffing

  7. Very different kind of stuffing, lovely!

  8. Sandeepa,

    dal stuffing is really way much better than potato stuffing ..try korbe bhalo lagbe :)..

    thank you

    hugs and smiles

  9. Very nice, I loved the stuffed zucchini, so perfect with lentils.

  10. Hey Jaya, thats a cool way to serve veggies. Baked Zucchini or Courgettes as they are called in UK look just gorgeous. I also love your fish in Yoghurt curry and the kebabs. Tell me something did you buy the minced chicken or did you make it at home? If you bought it can you tell where from? I have tried looking for chicken mince in my supermarket but did not find any.

  11. Anupama,
    good to see you here.Nops I dont make mince at home, we sometimes get it from halal supermarkets or asda whenever we can.Hope you can find one of these near your place.
    hugs and smiles

  12. This is just beautiful. Awesome Post!

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  14. Hey Jaya

    Love your stuffed veggies with daal..delicious and tempting..healthy too!!


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