Nenua Chana Dal Sabzi
A light and homestyle sabzi that pairs soft, juicy sponge gourd with protein-rich split chickpeas. Chana dal is boiled until tender, then simmered with sautéed nenua and subtle spices until everything soaks up a gentle turmeric-cumin warmth. A simple, comforting side that tastes like an afternoon in a Bihari kitchen.
For 4 servings
- prep
Soak and prep the chana dal.
Rinse the chana dal and soak in warm water for 30 minutes. Drain and set aside.
- boil · ~15 min
Boil the chana dal until just tender.
Place the soaked dal in a pressure cooker or saucepan with 1 cup water. Cook until soft but not mushy—about 2 whistles in a pressure cooker or 15 minutes on stovetop. Drain any excess water.
TIPDrain after boiling so the dal doesn't keep cooking in residual heat. - prep
Peel and dice the sponge gourd.
Peel the sponge gourd lightly, leaving some green. Cut into 1-inch cubes.
TIPPick young, tender sponge gourd—mature ones get fibrous. - temper · ~5 min
Make the tempering.
1.Heat mustard oil in a kadhai or deep pan over medium heat till it smokes lightly.2.Add cumin seeds and dried red chilies. Let crackle for 30 seconds.3.Add chopped onion and sauté until translucent (3-4 minutes). - saute · ~6 min
Build the masala base.
1.Add minced garlic, grated ginger, and slit green chilies. Cook 1 minute.2.Add chopped tomatoes, turmeric powder, and red chili powder. Stir well.3.Cook until tomatoes soften and the masala looks glossy (4-5 minutes). - saute · ~10 min
Cook the sponge gourd with the dal.
1.Add the diced sponge gourd to the pan and sauté for 2 minutes.2.Add the boiled chana dal, salt, and 1/4 cup water. Mix gently.3.Cover and cook on low heat for 8-10 minutes, stirring once midway.TIPStir gently so the dal doesn't break—a little texture is nice. - simmer · ~2 min
Finish cooking and let flavors settle.
Uncover and cook 2 more minutes to dry excess moisture. The sabzi should be semi-dry with soft gourd pieces and visible whole dal.
- garnish
Garnish with fresh coriander and serve hot.
Sprinkle chopped coriander leaves over the sabzi. Serve with steamed rice or roti.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Soak chana dal in warm water for exactly 30 minutes to ensure even cooking without mushiness.
- 2Smoke mustard oil until it just begins to shimmer — this tames its pungency and adds depth.
- 3Choose young sponge gourd that feels firm and snaps easily; older ones become bitter and fibrous.
- 4Stir the sabzi gently after adding dal to preserve some whole grains for a pleasing texture.
- 5Cook uncovered at the end to evaporate excess moisture — this keeps the sabzi semi-dry, not soupy.
- 6Let the sabzi rest for 5 minutes off heat before serving so flavors meld together.
Adapt it for your goals.
Low-oil
Reduce mustard oil to 2 teaspoons and dry-roast cumin seeds before adding — perfect for those watching calorie intake while keeping the tempering aromatic.
high vegetableHigh-vegetable
Add 1 small chopped potato and 1/4 cup green peas along with the gourd for extra volume and a heartier texture, ideal for a one-bowl meal.
jainJain
Skip garlic and onion; use a pinch of asafoetida (hing) in the tempering with cumin and red chilies — still flavourful and appropriate for Jain dietary needs.
protein plusProtein-plus
Swap half the chana dal with cooked moong dal for a faster-cooking version with a different protein profile and a creamier finish.
Why this is on our healthy list.
High in Plant Protein
Chana dal provides a concentrated source of plant-based protein, supporting muscle repair and satiety.
Rich in Dietary Fiber
Both sponge gourd and split chickpeas contribute soluble fiber that aids digestion and helps maintain stable blood sugar levels.
Low in Calories
Sponge gourd is very low in calories and high in water content, making this sabzi a light yet filling side dish.
Source of Iron and Folate
Chana dal is a good plant-based source of iron and folate, which support red blood cell formation and energy metabolism.
Frequently asked questions
Yes, both are good substitutes. Bottle gourd has a similar texture, while pumpkin will add sweetness — adjust cooking time as pumpkin may soften faster.
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