LAUKI CHANA DAL RECIPE
5/5
Lauki Chana Dal is a nutritious and flavorful Indian dish made with chana dal (split Bengal gram) and lauki (bottled gourd). This recipe combines the goodness of protein-rich lentils and the health benefits of lauki, making it a perfect choice for Indian weight loss diets. The spices add a delicious flavor to the dish, and the combination of dal and vegetables makes it a wholesome meal. Enjoy it with roti or rice for a satisfying and nutritious lunch or dinner
INGREDIENTS
- 1 cup chana dal (split Bengal gram), soaked for 2 hours
- 2 cups lauki (bottle gourd), peeled and chopped
- 1 onion, finely chopped
- 2 tomatoes, finely chopped
- 2 green chilies, slit
- 1 teaspoon ginger-garlic paste
- 1 teaspoon cumin seeds
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder
- 1/2 teaspoon garam masala
- Salt to taste
- 2 tablespoons oil
- Fresh coriander leaves for garnish
INSTRUCTIONS
- Pressure cook the soaked chana dal with enough water and a pinch of salt until it is tender. Drain and set aside.
- Heat oil in a pan over medium heat. Add cumin seeds and let them splutter.
- Add the chopped onions and sauté until they turn golden brown.
- Add the ginger-garlic paste and slit green chilies. Sauté for a minute until the raw smell disappears.
- Add the chopped tomatoes and cook until they become soft and mushy.
- Add turmeric powder, red chili powder, and salt. Mix well and cook for a few minutes.
- Add the chopped lauki (bottle gourd) and mix it with the masala.
- Cover the pan and cook on low heat until the lauki becomes tender.
- Add the cooked chana dal to the pan and mix it with the masala and lauki.
- Add garam masala and adjust the consistency of the curry by adding water if needed. Simmer for 10-15 minutes.
- Garnish with fresh coriander leaves and serve hot with roti or rice.
TIPS
- Soak the chana dal for at least 2 hours before cooking to ensure even cooking and faster cooking time.
- You can adjust the consistency of the curry by adding more water if you prefer a thinner consistency.
- Feel free to add other vegetables of your choice, such as carrots or peas, to enhance the nutritional value of the dish.
- If you prefer a smoother texture, you can blend a portion of the cooked dal before adding it back to the curry.
- Garnish with freshly chopped coriander leaves to add freshness and flavor to the dish.
- Leftovers can be stored in the refrigerator for up to 2 days. Reheat before serving and adjust the consistency with water if needed.
NUTRITION VALUE
- Calories: 200 kcal
- Carbohydrates: 30g
- Protein: 9g
- Fat: 5g
- Fiber: 8g
