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Lauki Chana Dal
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.
Prep Time
30 mins
Cook Time
30 mins
Total Time
50 mins
Servings: 2
Calories: 246 kcal
Course:
Side Dish
Cuisine:
Indian
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
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.
Cup of Yum
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
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
% 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.