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Lau Dal Recipe | CraftMyMeals | CraftMyMeals

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Lau Dal

bengalieasyvegetariangluten-freedairy-freenut-free

soy-free

kosher

mediterranean

Lau Dal

Popularity

2.0

Taste Score:7/10

A comforting Bengali lentil soup made with tender bottle gourd and fragrant spices. This light, wholesome dal is simmered to perfection and finished with a traditional tempering, making it a perfect partner for steamed rice.

Prep15m

Cook25m

Servings4

Serving:1 cup

259 cal

Ingredients

For 4 servings

1 cup masoor dal (Red lentils, rinsed well)
250 g bottle gourd (Peeled and diced into 1/2-inch cubes)
4 cup water (For cooking the dal)
0.5 tsp turmeric powder
1 tsp salt (Adjust to taste)
1 tbsp ginger (Finely grated)
2 whole green chili (Slit lengthwise, optional)
0.5 tsp sugar (Balances the flavors)
2 tbsp mustard oil (For tempering)
1 tsp panch phoron (Bengali five-spice blend)
2 whole dried red chili (Broken in half)
1 leaf bay leaf
2 tbsp coriander leaves (Freshly chopped, for garnish)

Nutrition per Serving

259

Calories

12g

Protein

35g

Carbs

Instructions

1
Cook the Dal
- Rinse the masoor dal under cool running water until the water runs clear.
- In a pressure cooker, combine the rinsed dal, 4 cups of water, turmeric powder, and salt. Secure the lid and cook on medium heat for 2-3 whistles, about 10-12 minutes.
- Alternatively, in a deep pot, bring the dal, water, turmeric, and salt to a boil. Reduce heat, cover, and simmer for 20-25 minutes until the dal is completely soft and mushy.
2
Add Bottle Gourd
- Once the dal is cooked, open the cooker/pot. Whisk the dal lightly to get a smooth consistency. If it's too thick, add a little hot water.
- Add the diced bottle gourd, grated ginger, and slit green chilies to the dal.
- Bring to a simmer and cook for 8-10 minutes, or until the bottle gourd is tender but still holds its shape. Do not overcook.
3
Prepare the Tempering (Phoron)
- While the gourd is cooking, heat the mustard oil in a small pan (tadka pan) over medium heat until it's slightly smoking.

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25 min

179cal

6gprotein

About This Lau Dal Recipe

This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 259.03 calories per serving with 12.43g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.

Fat

Fiber7g

Sodium597mg

Potassium493mg

Phosphorus319mg

Know more about our calculations

Reduce the heat and add the dried red chilies and bay leaf. Sauté for 15-20 seconds.

Add the panch phoron and let the seeds splutter and become fragrant, which should take about 30 seconds. Be careful not to burn them.

Combine and Finish

Carefully pour the hot, sizzling tempering over the cooked dal. Stand back as it will splatter.
Immediately cover the dal pot with a lid for 1 minute to trap the aroma.
Uncover, add the sugar, and stir gently to combine. Let the dal simmer for another 2 minutes for the flavors to meld.

Garnish and Serve

Turn off the heat. Garnish with freshly chopped coriander leaves.
Let the dal rest for 5 minutes before serving.
Serve hot with steamed rice for a classic, comforting Bengali meal.

Pro Tips

1For the most authentic flavor, use mustard oil for the tempering. Its pungent aroma is characteristic of Bengali cuisine.
2Do not overcook the bottle gourd. It should be tender enough to be cut with a spoon but not mushy.
3Panch phoron is a key ingredient. If you don't have it, you can use a mix of cumin and mustard seeds, but the flavor will be different.
4The consistency of Lau Dal is traditionally thin and soupy. Adjust with hot water if it becomes too thick upon standing.

Recipe Variations

Lentil Variation

You can make this recipe with yellow moong dal instead of masoor dal. Lightly dry roast the moong dal before cooking for a nuttier flavor.

Added Richness

For a richer taste, stir in a teaspoon of ghee just before serving.

Vegetable Addition

While not traditional, you can add a few cubes of potato or carrot along with the bottle gourd for extra texture and nutrients.

Health Benefits

✨

Excellent Source of Protein

Masoor dal is rich in plant-based protein, which is essential for building and repairing tissues, muscle growth, and overall body function.

✨

Hydrating and Low-Calorie

Bottle gourd has a high water content (over 90%), which helps in keeping the body hydrated. It is also very low in calories, making this dish suitable for weight management.

✨

Promotes Digestive Health

The combination of lentils and bottle gourd provides a good amount of dietary fiber, which aids digestion, prevents constipation, and supports a healthy gut microbiome.

❤️

Heart-Healthy

This dal is low in saturated fat and cholesterol. The fiber in lentils can help lower blood cholesterol levels, contributing to better cardiovascular health.

Frequently Asked Questions

What is Lau Dal?

Lau Dal is a traditional Bengali lentil dish made with masoor dal (red lentils) and lau (bottle gourd). It's known for its light, soupy consistency and is flavored with a distinctive tempering of panch phoron (Bengali five-spice blend).

Is Lau Dal healthy?

Yes, Lau Dal is very healthy. It's a great source of plant-based protein and fiber from the lentils. The bottle gourd is low in calories and high in water content, making the dish hydrating and easy to digest. It's a wholesome, balanced dish.

How many calories are in one serving of Lau Dal?

One serving of Lau Dal (approximately 1 cup or 325g) contains around 220-250 calories, depending on the amount of oil used. It's a relatively low-calorie dish.

Can I make this dal without a pressure cooker?

Absolutely. You can cook the dal in a regular deep pot on the stovetop. It will take longer, about 20-25 minutes, for the lentils to become soft and mushy.

What can I serve with Lau Dal?

Lau Dal is best served with plain steamed rice ('bhaat'). It pairs well with a side of 'aloo bhaja' (fried potatoes), 'begun bhaja' (fried eggplant), or any simple vegetable stir-fry.

Can I use a different type of lentil?

Yes, while masoor dal is traditional, you can also use yellow moong dal. If using moong dal, it's recommended to dry roast it lightly before cooking to enhance its aroma.