A simple, homestyle curry made with tender bottle gourd in a light tomato and onion base. This everyday North Indian dish is healthy, quick to prepare, and pairs perfectly with fresh rotis for a comforting meal.
Prep10 min
Cook20 min
Servings4
Serving size: 1 cup
113cal
2gprotein
12gcarbs
7g
Ingredients
500 g Bottle Gourd (Peeled and cut into 1-inch cubes)
2 tbsp Ghee (Can be substituted with vegetable oil)
1 tsp Cumin Seeds
0.25 tsp Asafoetida (Also known as Hing)
1 medium Onion (Finely chopped)
1 tsp Ginger Garlic Paste
1 pcs Green Chili (Slit lengthwise, adjust to taste)
Soft, unleavened whole wheat flatbread, a daily staple in Indian households. Perfect for scooping up curries and dals, this simple, wholesome bread is puffed up on an open flame for that classic, airy texture.
A light, comforting, and protein-packed lentil dish made with yellow moong dal. Tempered with aromatic spices in ghee, this dal is a staple in Indian homes and comes together in under 30 minutes. Perfect with rice or roti.
Homestyle Lauki Sabzi with protein-packed Moong Dal and soft rotis - pure comfort food!
This north_indian dish is perfect for lunch. With 601.32 calories and 24.03g of protein per serving, it's a high-fiber option for your meal plan.
fat
0.5 tsp Red Chili Powder (Adjust to your spice preference)
1 tsp Coriander Powder
1 tsp Salt (Or to taste)
0.5 cup Water (Use as needed)
0.5 tsp Garam Masala
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
Instructions
1
Prepare the Tempering (Tadka)
Heat ghee or oil in a medium-sized pan or kadai over medium heat.
Once the ghee is hot, add the cumin seeds and allow them to splutter for about 30 seconds until they become fragrant.
Add the asafoetida and sauté for another 10 seconds.
2
Sauté Aromatics and Build the Masala Base
Add the finely chopped onion and cook for 3-4 minutes, stirring occasionally, until it becomes soft and translucent.
Add the ginger-garlic paste and slit green chili. Sauté for 1 minute until the raw aroma disappears.
Stir in the chopped tomatoes. Cook for 4-5 minutes, mashing them with the back of your spoon, until they turn soft and pulpy.
Add the spice powders: turmeric powder, red chili powder, and coriander powder, along with the salt. Mix well and cook for 2-3 minutes until the oil begins to separate from the masala.
3
Cook the Bottle Gourd (Lauki)
Add the cubed bottle gourd to the pan. Stir gently for 2 minutes to coat the pieces evenly with the masala.
Pour in 1/2 cup of water, mix well, and bring the curry to a gentle simmer.
Cover the pan with a lid, reduce the heat to low, and let it cook for 10-12 minutes. Stir every few minutes to prevent sticking.
Cook until the lauki is tender and can be easily pierced with a fork. Don't overcook it, as it can become mushy.
4
Finish and Garnish
Once the lauki is cooked through, uncover the pan. If there is excess water, you can cook on medium-high heat for a minute or two to evaporate it to your desired consistency.
Sprinkle the garam masala over the sabzi and mix gently.
Turn off the heat, garnish with freshly chopped coriander leaves, and let it rest for 5 minutes for the flavors to meld.
Serve hot with roti, phulka, or paratha.
213cal
8gprotein
44gcarbs
2gfat
Ingredients
2 cup atta (Use a fine-milled whole wheat flour for best results.)
1 cup lukewarm water (Adjust quantity as needed; dough should be soft and pliable.)
1 tsp ghee (For the dough, plus extra for brushing (optional).)
Instructions
1
Prepare the dough
In a large mixing bowl, combine the atta and 1 tsp of ghee.
Gradually add lukewarm water, a little at a time, mixing with your fingers to form a shaggy dough.
Knead the dough on a clean surface for 8-10 minutes, using the heel of your palm to push and fold until it is smooth, soft, and pliable, but not sticky.
Cover the dough with a damp cloth or a lid and let it rest for at least 20-30 minutes. This step is crucial for relaxing the gluten and ensuring soft rotis.
2
Divide and roll the rotis
After resting, knead the dough for another minute.
Divide the dough into 8 equal-sized portions and roll each into a smooth, crack-free ball.
Take one dough ball, flatten it, and dip it in dry atta for dusting.
On a rolling board, use a rolling pin to roll it into an even circle about 6-7 inches in diameter. Ensure the edges are as thin as the center for proper puffing.
3
Cook the roti
Heat a flat griddle (tawa) over medium-high heat. It's ready when a pinch of flour sprinkled on it sizzles and turns brown in seconds.
Place the rolled roti on the hot tawa. Cook for about 20-30 seconds, until you see small bubbles appear on the surface.
Using tongs, flip the roti. Cook the second side for about 45-60 seconds, until light brown spots appear.
4
Puff the roti
Using tongs, carefully remove the roti from the tawa and place it directly over a medium-high open flame. It should puff up into a ball almost instantly. Flip it once and remove immediately to avoid burning.
Alternatively, if you don't have a gas stove, flip the roti back onto the tawa and gently press the edges with a folded kitchen towel. This traps steam and helps the roti puff up.
Once puffed, immediately remove the roti from the heat.
5
Finish and serve
Brush one side with ghee, if desired, for extra flavor and softness.
Place the finished roti in a casserole dish or a container lined with a clean kitchen towel to keep them soft and warm.
Repeat the process for all remaining dough balls. Serve hot with your favorite dal, curry, or sabzi.
1 cup Yellow Moong Dal (Rinsed and soaked for at least 30 minutes)
2 tbsp Ghee (Divided)
1 tsp Cumin Seeds
0.25 tsp Hing (Asafoetida)
1 medium Onion (Finely chopped)
1 inch Ginger (Finely grated or minced)
4 clove Garlic (Minced)
2 pcs Green Chili (Slit lengthwise)
2 medium Tomato (Finely chopped)
0.5 tsp Turmeric Powder
0.5 tsp Kashmiri Red Chili Powder (For color and mild heat, adjust to taste)
1 tsp Salt (To taste)
3.5 cup Water (3 cups for cooking, 0.5 cup or more to adjust consistency)
2 pcs Dried Red Chili (Broken in half)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
1 tbsp Lemon Juice (Optional, for serving)
Instructions
1
Pressure Cook the Dal
Drain the soaked moong dal. Place it in a pressure cooker with 3 cups of water, turmeric powder, and salt.
Secure the lid and pressure cook on medium-high heat for 3-4 whistles, approximately 10-12 minutes.
Allow the pressure to release naturally. Once safe, open the cooker and whisk the dal gently until it reaches a smooth, creamy consistency. Set aside.
2
Prepare the Base Masala
Heat 1 tablespoon of ghee in a kadai or deep pan over medium heat.
Add the chopped onions and sauté for 3-4 minutes until they become soft and translucent.
Add the grated ginger, minced garlic, and slit green chilies. Sauté for another minute until the raw aroma disappears.
Stir in the chopped tomatoes and cook for 4-5 minutes, pressing down with a spatula, until they turn soft and mushy and the ghee starts to separate from the masala.
3
Combine and Simmer
Pour the cooked dal into the pan with the prepared masala. Mix everything together thoroughly.
