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A wholesome and savory lentil curry made with tender bottle gourd and split chickpeas. This simple, pressure-cooked North Indian dish is perfect for a comforting weeknight meal with rice or roti.
For 4 servings
Prepare Dal and Lauki
Pressure Cook
Prepare the Tempering (Tadka)
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A wholesome and savory lentil curry made with tender bottle gourd and split chickpeas. This simple, pressure-cooked North Indian dish is perfect for a comforting weeknight meal with rice or roti.
This north_indian recipe takes 45 minutes to prepare and yields 4 servings. At 297.03 calories per serving with 12.45g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Cook the Masala
Combine and Simmer
Garnish and Serve
Omit the onion and ginger-garlic paste. Enhance the flavor by adding 1/2 inch of grated ginger and a pinch more asafoetida to the tadka.
Add 1 teaspoon of kasuri methi (dried fenugreek leaves), crushed between your palms, along with the garam masala at the end for a classic restaurant-style flavor.
Simply replace the ghee with a neutral vegetable oil like sunflower or canola oil. The recipe is otherwise naturally vegan.
Use the 'Sauté' mode for the tadka (steps 3 & 4). Then add the soaked dal, lauki, water, and salt. Cancel 'Sauté', close the lid, and pressure cook on 'High' for 12 minutes. Allow for a natural pressure release.
Chana dal is an excellent source of protein, which is essential for muscle building, cell repair, and providing sustained energy.
The combination of lentils and bottle gourd provides a significant amount of dietary fiber, which aids digestion, prevents constipation, and promotes a healthy gut microbiome.
This dal is low in saturated fat and rich in potassium and magnesium. The fiber helps in managing cholesterol levels, contributing to overall cardiovascular health.
The high protein and fiber content promote satiety, keeping you feeling full for longer and reducing overall calorie intake, which is beneficial for weight management.
Lauki (bottle gourd) has a very high water content (over 90%), making this dish hydrating and easy to digest. It is considered a 'cooling' food in Ayurveda.
One serving of Lauki Chana Dal (approximately 1 cup or 365g) contains around 300-350 calories, depending on the amount of ghee or oil used. It's a balanced meal component, rich in protein and fiber.
Yes, it is very healthy. It's an excellent source of plant-based protein and dietary fiber from the lentils, and vitamins and minerals from the bottle gourd. It's low in fat, aids in digestion, and helps keep you full for longer.
Absolutely. You can cook the soaked dal and lauki in a deep pot or Dutch oven. It will take longer, about 45-60 minutes, for the dal to become tender. Cover the pot and simmer on low heat, stirring occasionally.
This usually happens for two reasons: insufficient soaking time or using old lentils. Ensure you soak the dal for at least 1 hour. If your dal is very old, it may require a longer cooking time or a pinch of baking soda during pressure cooking to help it soften.
While chana dal gives this dish its characteristic texture and flavor, you can substitute it with toor dal (split pigeon peas) or masoor dal (red lentils). Note that these lentils cook much faster, so you will need to reduce the pressure cooking time accordingly (1-2 whistles for masoor, 2-3 for toor).
This recipe is naturally gluten-free. To make it vegan, simply substitute the ghee with any neutral vegetable oil. Asafoetida (hing) can sometimes contain wheat flour, so check the label for a gluten-free version if you have a severe intolerance.