Stir-fried pigeonpeas with vegetables
Stir-fried pigeonpeas with vegetables is a hearty, savory dish featuring tender pigeonpeas (also known as toor dal or red gram) stir-fried with a mix of vegetables like onions, tomatoes, carrots, and bell peppers. It is a popular home-style preparation in Indian cuisine, often enjoyed as a nutritious side dish or a light main course.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and complex carbohydrates, with a moderate amount of dietary fiber. A typical serving provides a balanced mix of nutrients and roughly 250-300 calories.
Nutrition breakdown
| Calories | 275 kcal |
| Protein | 12 g |
| Carbs | 40 g |
| Fat | 6 g |
| Fiber | 10 g |
| Sugar | 5 g |
| Sodium | 380 mg |
| Folate | 180 µg |
| Manganese | 1.2 mg |
| Iron | 3.5 mg |
| Potassium | 450 mg |
| Phosphorus | 200 mg |
| Magnesium | 65 mg |
| Zinc | 1.8 mg |
| Vitamin B6 | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Pigeonpeas are a staple pulse in many tropical regions, valued for their ability to improve soil health by fixing nitrogen. Nutritionally, they are an excellent source of folate and manganese, making this dish both culturally rooted and nutritionally significant.
