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A wholesome and comforting Bihari classic! Tender ridge gourd and protein-rich chana dal are slow-cooked in a simple, fragrant tomato-onion masala. This rustic and healthy dish is perfect with hot rotis.
For 4 servings
Preparation: Ensure the chana dal is soaked for at least 2-3 hours and then drained completely. Peel the ridge gourd, trim the ends, and chop it into 1-inch cubes. Finely chop the onion and tomatoes.
Sauté Aromatics: Heat mustard oil in a pressure cooker over medium heat. Once it's slightly smoking, reduce the heat and add the cumin seeds. When they splutter (about 30 seconds), add the chopped onion and sauté for 4-5 minutes until translucent and light golden.
Build the Masala: Add the ginger-garlic paste and slit green chilies. Sauté for 1 minute until the raw aroma disappears. Add the chopped tomatoes along with turmeric powder, coriander powder, and red chili powder. Cook for 5-6 minutes, stirring occasionally, until the tomatoes are soft and oil begins to separate from the masala.
Pressure Cook: Add the drained chana dal and chopped ridge gourd to the cooker. Stir for 2 minutes to coat everything well with the masala. Pour in the water, add salt, and give it a final mix. Secure the lid of the pressure cooker.
Cook and Rest: Cook on medium-high heat for 3-4 whistles. After the last whistle, turn off the heat and allow the pressure to release naturally. This will take about 10-15 minutes and ensures the dal is perfectly cooked.
Finish and Serve: Open the cooker lid. Check if the dal is soft. If there is excess water, cook on high heat for a few minutes, stirring gently, until it reaches a semi-dry consistency. Stir in the garam masala and garnish with fresh coriander leaves. Let it rest for 5 minutes before serving hot with rotis or rice.
A wholesome and comforting Bihari classic! Tender ridge gourd and protein-rich chana dal are slow-cooked in a simple, fragrant tomato-onion masala. This rustic and healthy dish is perfect with hot rotis.
This bihari recipe takes 40 minutes to prepare and yields 4 servings. At 211.24 calories per serving with 6.93g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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You can substitute chana dal with moong dal for a quicker cooking version. If using moong dal, reduce the pressure cooking time to 1-2 whistles.
Add 1/2 cup of diced potatoes or carrots along with the ridge gourd for extra texture and nutrients.
For a satvik version, skip the onion and ginger-garlic paste. Add a pinch of asafoetida (hing) to the hot oil with the cumin seeds.
Increase the amount of green chilies and red chili powder, or add a pinch of black pepper powder along with the garam masala at the end.
Chana dal is a fantastic source of plant-based protein, which is essential for muscle repair, growth, and maintaining overall body function.
Both ridge gourd and chana dal are rich in dietary fiber. This aids in smooth digestion, prevents constipation, and helps maintain a healthy gut microbiome.
Ridge gourd has a high water content and is very low in calories. This makes the dish hydrating and a great, filling option for those managing their weight.
This sabzi provides essential vitamins and minerals like iron, magnesium, folate, and B-vitamins, which contribute to better energy levels and overall well-being.
Yes, it's a very healthy and balanced dish. It's rich in plant-based protein from chana dal, high in dietary fiber from the ridge gourd, and uses minimal oil. It's excellent for digestion, provides sustained energy, and is naturally gluten-free.
One serving of approximately 250g contains around 200-250 calories. The exact count can vary depending on the amount and type of oil used.
Absolutely. You can cook it in a heavy-bottomed pot or kadai with a lid. After adding the dal and vegetables, add about 1.5 cups of water, bring to a boil, then cover and simmer on low heat for 30-40 minutes, or until the dal is completely tender. Stir occasionally to prevent sticking.
This is common as ridge gourd releases a lot of moisture. To fix it, simply cook the sabzi uncovered on a medium-high flame for 5-7 minutes, stirring gently, until the excess water evaporates and you reach your desired semi-dry consistency.
Nenua Chana Dal Sabzi pairs wonderfully with hot phulkas, rotis, or parathas. It also complements a simple meal of steamed rice and dal.
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