Lauki Chana Dal
User Reviews
4.9
114 reviews
Excellent
Lauki Chana Dal
Report
Lauki chana dal is a spiced healthy curry made with bottle gourd (opo squash), bengal gram (chana dal), onions, tomatoes, herbs and spices. Best had with roti or paratha.
Share:
Ingredients
- 1.5 to 2 cups chopped lauki (bottlegourd)
- ¼ cup chana dal (split and husked bengal gram or split chickpea)
- 1 medium onion, finely chopped
- 2 medium tomatoes, finely chopped
- 1 green chili, chopped
- 1 inch ginger, finely chopped
- ½ or ¾ teaspoon cumin seeds
- ¼ teaspoon turmeric powder
- ¼ teaspoon red chili powder
- ½ teaspoon Punjabi Garam Masala or regular garam masala
- 1 pinch asafoetida (hing) - optional
- ½ to ¾ cup water for pressure cooking
- 1.5 to 2 tablespoon oil or ghee
- 1 to 1.5 tablespoon chopped coriander leaves
- salt as required
Add to Shopping List
Instructions
Soaking chana dal
- Rinse the chana dal in fresh water a couple of times. Then soak the chana dal for atleast 30 minutes to 45 minutes.
- Drain water from the chana dal and keep aside.
Making lauki chana dal
- Heat oil in a stovetop pressure cooker. Crackle the cumin first.
- Add the onions and saute stirring often till they become translucent.
- Add the ginger and green chilies and saute for 10 to 15 seconds.
- Now add the tomatoes and all the dry spice powders. Saute till the tomatoes soften. Keep on stirring.
- The oil should start releasing from the onion-tomato masala.
- Now add the chana dal and stir. Add the chopped lauki (bottle gourd) and salt as required. Pour water and stir.
- Cover with the lid and pressure cook for about 4 to 5 whistles on a high heat.
- If there is lots of liquid in the sabzi, then simmer without the lid to dry the liquids.
- This lauki chana dal gravy has a medium consistency.
- When the pressure drops on its own, then only remove the lid and stir the chopped coriander leaves.
- You can also garnish the curry with coriander leaves. Serve lauki chana dal hot with phulkas or rotis.
Notes
- To make lauki chana dal curry in a pan, add about 1.5 cup water and cover and cook. If the water dries up whilst cooking you can add some more water.
- Ensure that the lauki is fresh, tender with a mild neutral taste. If the lauki has a bitter taste then don't use it and discard it.
- Instead of oil you can use ghee.
- We prefer this curry to be slightly spicy. But if you can't tolerate spicy food then skip or reduce the green chilies and red chili powder.
- The chana dal should be in the shelf period. Don't use rancid or aged chana dal.
- The consistency of the curry is medium. But if you want to make a semi-dry or slightly thick lauki chana dal ki sabzi then add less water.
Nutrition Information
Show Details
Calories
246kcal
(12%)
Carbohydrates
31g
(10%)
Protein
6g
(12%)
Fat
12g
(18%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
9g
Sodium
676mg
(28%)
Potassium
550mg
(16%)
Fiber
9g
(36%)
Sugar
7g
(14%)
Vitamin A
1120IU
(22%)
Vitamin B1 (Thiamine)
1mg
Vitamin B2 (Riboflavin)
1mg
Vitamin B3 (Niacin)
1mg
Vitamin B6
1mg
Vitamin C
24mg
(27%)
Vitamin E
5mg
Vitamin K
11µg
Calcium
115mg
(12%)
Vitamin B9 (Folate)
29µg
Iron
3mg
(17%)
Magnesium
69mg
Phosphorus
68mg
Zinc
1mg
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 246 kcal
% Daily Value*
| Calories | 246kcal | 12% |
| Carbohydrates | 31g | 10% |
| Protein | 6g | 12% |
| Fat | 12g | 18% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 9g | 45% |
| Sodium | 676mg | 28% |
| Potassium | 550mg | 12% |
| Fiber | 9g | 36% |
| Sugar | 7g | 14% |
| Vitamin A | 1120IU | 22% |
| Vitamin B1 (Thiamine) | 1mg | |
| Vitamin B2 (Riboflavin) | 1mg | |
| Vitamin B3 (Niacin) | 1mg | |
| Vitamin B6 | 1mg | |
| Vitamin C | 24mg | 27% |
| Vitamin E | 5mg | |
| Vitamin K | 11µg | |
| Calcium | 115mg | 12% |
| Vitamin B9 (Folate) | 29µg | |
| Iron | 3mg | 17% |
| Magnesium | 69mg | 17% |
| Phosphorus | 68mg | |
| Zinc | 1mg |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
114 reviews
Excellent
Other Recipes
You'll Also Love
