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A classic Bengali lentil soup featuring red lentils and crispy fried bitter gourd. This unique dal has a mild bitterness that is believed to cleanse the palate, making it a perfect start to any meal.
Cook the Lentils
Fry the Bitter Gourd (Uchhe)
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A classic Bengali lentil soup featuring red lentils and crispy fried bitter gourd. This unique dal has a mild bitterness that is believed to cleanse the palate, making it a perfect start to any meal.
This bengali recipe takes 40 minutes to prepare and yields 4 servings. At 293.08 calories per serving with 12.21g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Prepare the Tempering (Phoron)
Combine and Finish the Dal
Substitute masoor dal with moong dal (split yellow lentils). For a nuttier flavor, dry roast the moong dal in a pan over low heat for a few minutes until aromatic before boiling.
Add small cubes of potato or radish (mulo) to the dal while it boils. This adds another layer of texture and flavor to the dish.
For a different flavor profile, add a pinch of asafoetida (hing) and 1/2 teaspoon of cumin seeds to the tempering along with the panch phoron.
The combination of high-fiber lentils and bitter gourd promotes a healthy digestive system, aids in regular bowel movements, and can help prevent constipation.
Masoor dal is an excellent source of plant-based protein, which is crucial for building and repairing tissues, muscle development, and overall body function.
Bitter gourd (uchhe) contains active compounds like charantin and polypeptide-p, which are known to have a blood glucose-lowering effect, making this dish beneficial for blood sugar management.
Bitter gourd is a good source of Vitamin C, an antioxidant that helps fight free radicals and strengthens the immune system. Spices like turmeric also have anti-inflammatory and immune-boosting properties.
Frying it until crisp is the primary method used in this recipe. You can also toss the sliced uchhe with a little salt, let it sit for 15-20 minutes, then squeeze out the bitter juice before frying.
Yes, this dal is also commonly made with moong dal (split yellow lentils). If using moong dal, it's traditional to dry roast it lightly in a pan until fragrant before boiling. The cooking time may vary slightly.
Absolutely. It's a nutritious dish packed with plant-based protein and fiber from the lentils. The star ingredient, bitter gourd (uchhe), is rich in vitamins and is known for its properties that may help regulate blood sugar. Using mustard oil also provides beneficial fatty acids.
A single serving of Tetor Dal (approximately 1 cup or 370g) contains around 280-320 calories. The exact count can vary based on the amount of oil and ghee used.
While mustard oil provides the authentic pungent flavor characteristic of Bengali cuisine, you can substitute it with any neutral vegetable oil or ghee. However, the taste profile will be different.
Store any leftover dal in an airtight container in the refrigerator for up to 2-3 days. The fried bitter gourd will soften upon refrigeration and reheating, but the flavor will still be delicious.