The Perfect Vegetarian Dinner For Two Recipe Video

ONEMAN SHOW presents a well balanced meal for two by cooking a vegetarian meal that uses legumes, vegetables and rice, all balanced to give you the nutrients you need.

Summary

Preparation Time20 MinCooking Time40 Min
Ready In1 Hr 0 MinDifficulty LevelMedium
Health IndexHealthyServings4
CuisineCourse
DishVegetarian
Main IngredientInterest Group,

Ingredients

 Channa dal/Split beans1⁄2 Cup (8 tbs) (soaked overnight)
 Water3 Cup (48 tbs)
 Indian squash/Snake gourd1 Pound, blanched
 Green chili1 , chopped
 Green onion3 , chopped
 Salt To Taste
 Sugar1 Teaspoon
 Fresh cilantro1⁄4 Cup (4 tbs), chopped finely
 Cumin coriander powder2 Teaspoon
 Red chili pepper powder1 Teaspoon
 Garlic powder1⁄2 Teaspoon
 Lemon juice1 Teaspoon
 Canola oil2 Tablespoon
 Mustard seeds1⁄2 Teaspoon
 Cumin seeds1⁄2 Teaspoon
Other ingredients
 Basmati rice1 Cup (16 tbs)
 Salad greens1 Cup (16 tbs), trimmed
 Cottage cheese1⁄2 Cup (8 tbs), grated
 Salad dressing mix1 Tablespoon (your favorite)

Nutrition Facts

Serving size

Calories 423 Calories from Fat 107

% Daily Value*

Total Fat 12 g18.7%

Saturated Fat 1.4 g6.9%

Trans Fat 0 g

Cholesterol 4.1 mg

Sodium 262.3 mg10.9%

Total Carbohydrates 65 g21.8%

Dietary Fiber 6.7 g26.9%

Sugars 10.5 g

Protein 13 g26.1%

Vitamin A 14.7% Vitamin C 35.3%

Calcium 9.4% Iron 16.4%

*Based on a 2000 Calorie diet

Directions

GETTING READY
1. Soak dal in water overnight.

MAKING
FOR SQUASH
2. In a microwave safe bowl, put the soaked dal. Add blanched squash, green chilies and onion.
3. Cook uncovered in microwave oven for 6 minutes at high heat.
4. Cover the bowl and cook at power number 3 for 10 minutes until soft and tender. Cook more if needed.
5. Remove from the oven and add spices, cumin coriander powder, red chili pepper powder, sugar, salt, garlic and lemon juice. Mix well.
6. In a small sauce pan, heat canola oil over medium heat. Add mustard seeds and cumin seeds. Let them pop.
7. Transfer the hot seasoning mix to the cooked squash-dal mix. Stir well and garnish with cilantro.
FOR RICE
8. In a rice cooker/microwave oven, cook basmati rice with water. Drain the water.
FOR SALAD
9. In a bowl, add salad greens, cottage cheese and your favorite salad dressing. Toss well.

SERVING
10. Serve the Curried Squash with Basmati Rice and fresh Salad.

Editors Review

Want to enjoy a perfect dinner for two at home? Try simple and nutritious prepared squash curry with rice and salad. Easy detailing by Bhal Dave can help you to make this delicious meal in minutes.
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