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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.
Cook the Dal
Add Bottle Gourd
Prepare the Tempering (Phoron)
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.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 255.21 calories per serving with 12.16g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Combine and Finish
Garnish and Serve
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.
For a richer taste, stir in a teaspoon of ghee just before serving.
While not traditional, you can add a few cubes of potato or carrot along with the bottle gourd for extra texture and nutrients.
Masoor dal is rich in plant-based protein, which is essential for building and repairing tissues, muscle growth, and overall body function.
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.
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.
This dal is low in saturated fat and cholesterol. The fiber in lentils can help lower blood cholesterol levels, contributing to better cardiovascular health.
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).
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.
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.
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.
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.
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.
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