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A comforting and wholesome Assamese curry made with tender bottle gourd and Bengal gram lentils. This simple, everyday dish is lightly spiced with panch phoron and is perfect with steamed rice for a nourishing meal.
Prepare the ingredients. Drain the soaked chana dal completely. Ensure the bottle gourd is peeled and cubed, ginger is grated, and chilies are slit.
Prepare the tempering (tadka). Heat mustard oil in a 3-liter pressure cooker over medium-high heat until it just begins to smoke. This removes its pungent taste. Reduce the heat to low.
Add the panch phoron, dried red chilies, and bay leaf to the hot oil. Allow them to splutter for about 30 seconds until fragrant.
Add the grated ginger and slit green chilies. Sauté for another 30-40 seconds, being careful not to burn the ginger.
Add the cubed bottle gourd and the drained chana dal to the cooker. Stir for 1-2 minutes to coat them well with the tempered spices.
Add the turmeric powder, salt, and 3 cups of water. Stir everything together well.
Secure the lid of the pressure cooker. Cook on medium heat for 3-4 whistles (approximately 15 minutes). The dal should be cooked through but still hold its shape.
Turn off the heat and allow the pressure to release naturally. This takes about 10-15 minutes. Once the pressure has subsided, carefully open the lid.
A comforting and wholesome Assamese curry made with tender bottle gourd and Bengal gram lentils. This simple, everyday dish is lightly spiced with panch phoron and is perfect with steamed rice for a nourishing meal.
This indian recipe takes 45 minutes to prepare and yields 4 servings. At 276.7 calories per serving with 10.74g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Check the consistency. The dal should have a medium-thick gravy. If it's too thick, add a little hot water and simmer for a minute. If it's too thin, simmer without the lid for a few minutes to thicken. Adjust salt if needed.
Garnish with freshly chopped coriander leaves and serve hot with steamed rice.
For a richer flavor, add a teaspoon of ghee to the dal just before serving.
To balance the flavors, you can add a small pinch of sugar or jaggery along with the salt.
You can replace bottle gourd with other vegetables like pumpkin (Ronga Lau), ash gourd, or ridge gourd.
This recipe is naturally free of onion and garlic, making it a simple, sattvic dish.
Chana dal is an excellent source of protein, which is crucial for muscle repair, building tissues, and overall body function, making this a great dish for vegetarians and vegans.
The combination of lentils and bottle gourd provides a high amount of dietary fiber, which aids in digestion, prevents constipation, promotes a feeling of fullness, and helps regulate blood sugar levels.
Bottle gourd consists of over 90% water, making this dish incredibly hydrating and cooling for the body. It's an ideal meal for warmer weather to help replenish fluids.
This dal is low in saturated fat and cholesterol. The fiber and potassium from the lentils and vegetables can help manage blood pressure and lower bad cholesterol levels, contributing to better cardiovascular health.
Yes, it is a very healthy and balanced dish. It's rich in plant-based protein from chana dal, high in dietary fiber from the bottle gourd, and is cooked with minimal spices and oil, making it light and easy to digest.
One serving (approximately 1 cup or 375g) of Pani Lau aru Butor Dali contains around 250-280 calories, making it a nutritious and low-calorie option for a main meal.
Absolutely. You can cook it in a heavy-bottomed pot or pan with a lid. The cooking time will be longer, around 45-60 minutes, until the chana dal is tender. You may need to add more water during the cooking process.
Panch Phoron is a five-spice blend from Eastern India, typically containing equal parts of fenugreek seeds, nigella seeds, cumin seeds, black mustard seeds, and fennel seeds. It has a unique flavor, but if you don't have it, you can use 1/2 tsp of cumin seeds and 1/2 tsp of mustard seeds as a basic substitute.
You can store the dal in an airtight container in the refrigerator for up to 3 days. It tends to thicken upon cooling, so you may need to add a little hot water while reheating.
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