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A simple, home-style North Indian curry where tender ridge gourd is cooked with soaked chana dal and aromatic spices. This light and healthy dish pairs wonderfully with rotis and rice.
For 4 servings
Preparation: Wash the ridge gourd well. Peel the sharp ridges, then chop into 1-inch pieces. Finely chop the onion, tomatoes, ginger, and garlic. Slit the green chilies. Ensure your chana dal has been soaked for at least 30-60 minutes and is drained.
Tempering and Sautéing Aromatics: Heat oil in a kadai or heavy-bottomed pan over medium heat. Once hot, add the cumin seeds and let them splutter for about 30 seconds. Add the asafoetida, followed immediately by the chopped onion. Sauté for 3-4 minutes until the onions become soft and translucent.
Building the Masala: Add the chopped ginger, garlic, and slit green chilies to the pan. Sauté for another minute until the raw aroma disappears. Now, add the chopped tomatoes and cook for 4-5 minutes, stirring occasionally, until they turn soft and pulpy. Add the spice powders – turmeric, red chili, and coriander powder. Mix well and cook for 1 minute until fragrant and the oil starts to separate from the masala.
Cooking the Sabzi: Add the drained chana dal, chopped ridge gourd, and salt to the pan. Stir everything together for 2 minutes to coat the vegetables thoroughly with the masala. Pour in 1/2 cup of water, bring the mixture to a simmer, then reduce the heat to low. Cover the pan and let it cook for 15-20 minutes.
Finishing Touches: Stir the sabzi every 5-7 minutes to prevent it from sticking to the bottom. The dish is ready when both the ridge gourd and chana dal are tender but not mushy. If there's excess water, cook uncovered for a few more minutes to evaporate it. Turn off the heat, sprinkle with garam masala and fresh coriander leaves. Mix gently and let it rest for 5 minutes before serving.
A simple, home-style North Indian curry where tender ridge gourd is cooked with soaked chana dal and aromatic spices. This light and healthy dish pairs wonderfully with rotis and rice.
This indian recipe takes 40 minutes to prepare and yields 4 servings. At 166.41 calories per serving with 4.56g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Serving: Serve the Nenua ki Sabzi hot with fresh rotis, parathas, or as a side with dal and rice.
For a sattvic or Jain-friendly version, simply omit the onion and garlic. The flavor will be different but still delicious.
To make the dish more substantial, add one small potato, peeled and diced, along with the ridge gourd.
For a richer flavor, increase the amount of tomatoes and add 1/2 teaspoon of amchur (dry mango powder) along with the garam masala at the end.
The high content of dietary fiber from both ridge gourd and chana dal aids in digestion, prevents constipation, and promotes a healthy gut microbiome.
This dish is low in calories and fat but high in fiber and water, which helps you feel full and satisfied for longer, making it an excellent choice for weight management.
Chana dal is a rich source of plant-based protein, which is essential for muscle repair, growth, and overall body function.
Ridge gourd has a high water content, which helps in keeping the body hydrated. It is also known for its cooling properties, making it ideal for consumption during warmer months.
Yes, it is a very healthy dish. Ridge gourd is low in calories and high in dietary fiber and water content. The addition of chana dal provides a good amount of plant-based protein and fiber, making it a balanced and nutritious meal.
One serving of Nenua ki Sabzi (approximately 1 cup or 185g) contains around 130-150 calories, depending on the amount of oil used. It's a light and low-calorie option perfect for a healthy diet.
Absolutely. You can make the sabzi with just ridge gourd. Alternatively, you can substitute chana dal with moong dal (split yellow lentils), which will cook faster.
Ridge gourd can become mushy if it's overcooked or if you add too much water at the beginning. To avoid this, cook on low heat and check for doneness frequently. Also, using very tender ridge gourd can sometimes result in a softer texture.
Leftover Nenua ki Sabzi can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat it gently on the stovetop or in the microwave before serving.
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