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A comforting and healthy North Indian curry combining tender bottle gourd and hearty split chickpeas. This simple, one-pot dish is perfect with hot rotis or rice for a wholesome weekday meal.
For 4 servings
Drain the soaked chana dal. In a pressure cooker, combine the drained dal, cubed bottle gourd, 1/2 tsp salt, 1/4 tsp turmeric powder, and 3 cups of water. Stir to combine.
Secure the lid of the pressure cooker. Cook on medium-high heat for 3-4 whistles, or for about 15 minutes. Turn off the heat and allow the pressure to release naturally. This ensures the dal is perfectly tender.
While the dal is cooking, prepare the tempering (tadka). Heat ghee in a separate pan or kadai over medium heat. Once hot, add cumin seeds and asafoetida. Let them splutter for about 30 seconds.
Add the finely chopped onions and sauté for 4-5 minutes until they become soft and translucent. Then, add the ginger-garlic paste and slit green chilies, and cook for another minute until the raw aroma disappears.
Stir in the chopped tomatoes and cook for 3-4 minutes until they turn soft and mushy. Add the remaining 1/4 tsp turmeric powder, red chili powder, and coriander powder. Sauté for one minute, until the spices are fragrant and oil begins to separate from the masala.
Once the pressure has fully released, open the cooker. Pour the cooked dal and lauki mixture into the prepared tempering. Add the remaining salt and mix everything gently.
Bring the dal to a simmer and let it cook on low heat for 5-7 minutes, allowing the flavors to meld together. If the consistency is too thick, add a little hot water to adjust.
A comforting and healthy North Indian curry combining tender bottle gourd and hearty split chickpeas. This simple, one-pot dish is perfect with hot rotis or rice for a wholesome weekday meal.
This north_indian recipe takes 50 minutes to prepare and yields 4 servings. At 296.97 calories per serving with 11.51g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Turn off the heat. Stir in the garam masala and optional lemon juice. Garnish with fresh coriander leaves and serve hot with roti, paratha, or steamed rice.
Omit the onion and ginger-garlic paste. The flavor will be milder but still delicious, relying more on tomatoes and spices.
You can add other vegetables like diced carrots or potatoes along with the bottle gourd for added nutrition and texture.
For a richer, creamier texture, stir in 1-2 tablespoons of cream or full-fat coconut milk at the end of cooking.
Use the 'Sauté' mode for the tempering, then add the dal, lauki, and water. Pressure cook on 'High' for 10 minutes, followed by a natural pressure release.
Chana dal is an excellent source of plant-based protein, essential for muscle repair and growth. The high fiber content from both dal and bottle gourd aids digestion, prevents constipation, and promotes a feeling of fullness.
This dish is low in calories and fat but high in fiber and protein, making it an ideal meal for weight management. It keeps you full for longer, reducing the likelihood of overeating.
Bottle gourd is known to help lower cholesterol levels. The dish is low in saturated fat and rich in fiber, which contributes to maintaining a healthy heart and managing blood pressure.
Bottle gourd has a very high water content (about 92%), which helps in keeping the body hydrated and cool, especially during warmer months.
Yes, it is a very healthy dish. It's rich in plant-based protein and dietary fiber from chana dal, and packed with vitamins, minerals, and water content from the bottle gourd. It's a balanced, low-fat meal.
One serving (approximately 1 cup or 450g) of Chana Dal Lauki contains around 280-320 calories, depending on the amount of ghee used.
Absolutely. You can cook the dal and lauki in a regular pot with a lid. It will take longer, around 45-60 minutes, for the chana dal to become tender. Ensure you have soaked the dal for at least 2 hours.
This usually happens if it's overcooked or cut into very small pieces. Ensure you cut the gourd into 1-inch cubes and follow the pressure cooking time. If using a pot, add the gourd when the dal is about halfway cooked.
Let the dal cool completely, then store it in an airtight container in the refrigerator for up to 3 days. The flavors often deepen overnight. Reheat thoroughly before serving.
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