Bottle Gourd & Lentil Stew (Dal)
This hearty Bottle Gourd & Lentil Stew, known as Lauki Dal, combines nutritious split yellow moong dal with tender bottle gourd in a flavorful, spiced broth, creating a comforting and complete one-pot meal perfect for any day.
For 4 servings
Rinse the split yellow moong dal thoroughly under cold running water until the water runs clear. Set aside.
Heat 1/2 tbsp ghee (or oil) in a pressure cooker or a heavy-bottomed pot over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.
Stir in the ginger-garlic paste and green chilies. Cook for 1 minute until fragrant. Add the chopped tomato and cook until it softens and releases its juices, about 3-5 minutes.
Add the diced bottle gourd, turmeric powder, coriander powder, red chili powder, and salt. Sauté for 2-3 minutes, ensuring the spices coat the vegetables well.
Add the rinsed dal and 3 cups of water to the pot. Stir well. If using a pressure cooker, close the lid and cook for 3-4 whistles on medium-high heat, then let the pressure release naturally. If using a pot, bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until dal and bottle gourd are tender, stirring occasionally.
Once cooked, open the pressure cooker (or remove lid from pot). Gently mash a few lentils with the back of a spoon to thicken the dal slightly. If the dal is too thick, add a little hot water to reach desired consistency. Stir in the garam masala.
Prepare the tempering (tadka): In a small pan, heat the remaining 1 tbsp ghee (or oil) over medium heat. Add cumin seeds and let them splutter. Then add asafoetida, dried red chilies, and curry leaves (if using). Sauté for 30 seconds until fragrant.
Pour the hot tempering directly over the cooked dal. Stir gently to combine.
Garnish with fresh chopped cilantro and a squeeze of fresh lime juice before serving hot with rice or roti.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier dal, soak the moong dal for 30 minutes before cooking. This also helps in faster cooking.
- 2Adjust the amount of water to achieve your preferred dal consistency. Some prefer it thicker, while others like it thinner.
- 3Always use fresh ginger-garlic paste for the best flavor. You can make it easily by blending equal parts of peeled ginger and garlic with a little water.
- 4To make this recipe vegan, simply substitute ghee with your preferred cooking oil, such as coconut oil or vegetable oil.
Adapt it for your goals.
Lentil Swap
Replace moong dal with masoor dal (red lentils) for a quicker cooking time, or use a mix of toor dal and moong dal for a different texture and flavor profile.
Add More VegetablesAdd More Vegetables
Incorporate other quick-cooking vegetables like diced carrots, peas, or spinach along with the bottle gourd for added nutrition and variety.
Smoky FlavorSmoky Flavor
For an authentic dhaba-style smoky flavor, place a small heat-proof bowl in the dal, put a hot charcoal piece in it, drizzle a teaspoon of ghee over the charcoal, and immediately cover the dal for 5 minutes before serving.
Why this is on our healthy list.
Rich in Protein
Lentils are an excellent source of plant-based protein, essential for muscle repair, growth, and overall bodily functions, making this a fulfilling vegetarian meal.
High in Fiber
Both lentils and bottle gourd are packed with dietary fiber, which aids digestion, helps regulate blood sugar levels, and promotes a feeling of fullness, supporting weight management.
Hydrating and Nutritious
Bottle gourd has a high water content, contributing to hydration, and is rich in vitamins (like C and B complex) and minerals (like iron and potassium), supporting overall health and immunity.
Frequently asked questions
Yes, you can cook this dal in a heavy-bottomed pot. After adding water, bring it to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the dal and bottle gourd are tender. You might need to add a little more water if it dries out.
