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A simple and comforting stir-fry from Bihar made with ridge gourd and chana dal. This rustic dish cooks in its own juices, resulting in a tender and flavorful side that pairs perfectly with roti or dal rice.
Heat mustard oil in a kadai or heavy-bottomed pan over medium heat until it's slightly smoking. This removes its pungent smell. Reduce the heat slightly, then add the cumin seeds and broken dried red chili. Let them splutter for about 30 seconds.
Add the thinly sliced onions and sauté for 3-4 minutes until they become soft and translucent.
Add the minced garlic and slit green chilies. Sauté for another minute until the raw aroma of garlic disappears.
Drain the soaked chana dal completely and add it to the pan. Stir and cook for 2-3 minutes.
Add the chopped nenua (ridge gourd), turmeric powder, red chili powder (if using), and salt. Mix everything gently to coat the nenua with the spices.
Cover the pan with a lid, reduce the heat to low, and let it cook for 15-18 minutes. The nenua will release a significant amount of water. Stir every 5-7 minutes to prevent it from sticking to the bottom.
After 15 minutes, check if the nenua and chana dal are tender. If there's still a lot of water, remove the lid, increase the heat to medium-high, and cook for another 2-4 minutes, stirring frequently, until the excess moisture evaporates and the bhujia reaches a semi-dry consistency.
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A simple and comforting stir-fry from Bihar made with ridge gourd and chana dal. This rustic dish cooks in its own juices, resulting in a tender and flavorful side that pairs perfectly with roti or dal rice.
This bihari recipe takes 40 minutes to prepare and yields 4 servings. At 161.53 calories per serving with 5.1g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Turn off the heat, garnish with fresh chopped coriander leaves, and give it a final mix. Serve hot with phulkas, parathas, or as a side with dal and rice.
You can replace chana dal with yellow moong dal for a quicker cooking version. Moong dal doesn't require prior soaking.
For a tangy twist, add 1/4 teaspoon of amchur (dry mango powder) at the very end of cooking.
Add one small potato, diced, along with the onions to make it a more substantial 'Nenua Aloo ki Sabzi'.
For a richer flavor, add a pinch of asafoetida (hing) along with the cumin seeds in the tempering.
Both ridge gourd and chana dal are excellent sources of dietary fiber, which aids in digestion, prevents constipation, and promotes a healthy gut microbiome.
Ridge gourd has a very high water content (about 95%), which helps in keeping the body hydrated and has a natural cooling effect, making it ideal for warmer weather.
This dish is low in calories and fat but high in fiber, which helps you feel full and satisfied for longer, thus aiding in weight management efforts.
The addition of chana dal provides a good amount of plant-based protein, which is essential for muscle repair, growth, and overall body function.
Nenua is the Hindi name for Ridge Gourd, also known as Turai or Tori in other parts of India. It's a green vegetable with a spongy flesh and a mild, slightly sweet flavor.
Yes, it is very healthy. Ridge gourd is low in calories and high in water and fiber, aiding digestion and hydration. The chana dal adds plant-based protein and fiber, making it a nutritious and balanced side dish.
One serving of this Nenua ki Bhujia contains approximately 135-150 calories, making it a light and healthy option.
Nenua naturally releases a lot of water when cooked. If it's too watery at the end, simply remove the lid, increase the heat, and cook for a few more minutes, stirring, until the excess liquid evaporates.
Absolutely. For a 'satvik' or no onion-garlic version, you can skip them. The dish will still be delicious, with the primary flavors coming from the nenua and spices.
Store any leftover bhujia in an airtight container in the refrigerator for up to 2-3 days. Reheat in a pan or microwave before serving.