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A comforting and wholesome lentil curry from Karnataka, made with tender ridge gourd and creamy toor dal. Its delicate balance of sweet, tangy, and spicy flavors makes it a perfect side dish for rice.
For 4 servings
Pressure Cook the Dal and Gourd
Prepare the Coconut Paste and Tamarind Extract
Combine and Simmer
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A comforting and wholesome lentil curry from Karnataka, made with tender ridge gourd and creamy toor dal. Its delicate balance of sweet, tangy, and spicy flavors makes it a perfect side dish for rice.
This south_indian recipe takes 40 minutes to prepare and yields 4 servings. At 284.18 calories per serving with 10.84g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Prepare the Tempering (Oggarane)
Finish and Serve
Use moong dal instead of toor dal for a lighter and quicker-cooking version of the tovve.
Add other vegetables like carrots, bottle gourd (sorekayi), or chayote squash (seeme badanekayi) along with the ridge gourd.
For a simpler, lighter dal, you can skip the ground coconut paste entirely. The dish will be more like a simple dal tadka.
Add 1/2 teaspoon of sambar powder along with the coconut paste for a different flavor profile.
Toor dal is an excellent source of protein, which is crucial for muscle building, tissue repair, and overall body function.
The combination of lentils and ridge gourd provides a significant amount of dietary fiber, which aids digestion, prevents constipation, and helps maintain a healthy gut.
Ridge gourd has a high water content, which helps in keeping the body hydrated and cool, especially in warmer climates.
This dish is a good source of essential minerals like potassium, magnesium, and iron, which are vital for heart health, nerve function, and blood production.
Yes, it is a very healthy dish. It's rich in plant-based protein and fiber from the lentils, and packed with vitamins and minerals from the ridge gourd. It is naturally gluten-free and can be made vegan by using oil instead of ghee.
One serving of Heerekayi Tovve (about 1 cup) contains approximately 280-320 calories, depending on the amount of ghee and coconut used.
It is traditionally served with hot steamed rice and a dollop of ghee. It also pairs wonderfully with ragi mudde (finger millet balls), chapatis, or rotis.
Absolutely. You can cook the dal and ridge gourd in a regular pot on the stovetop. It will take longer, around 45-60 minutes, for the dal to become completely soft. Ensure you add enough water and stir occasionally.
Yes, frozen grated coconut works well. Just make sure to thaw it to room temperature before grinding it into a paste.
Leftover Heerekayi Tovve can be stored in an airtight container in the refrigerator for up to 3 days. The dal will thicken upon cooling, so you may need to add a little water when reheating.