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Pigeon Pea Soup with Opo Squash/Bottle Gourd (Lauki Waali Toor Dal)

Pigeon Pea Soup with Opo Squash/Bottle Gourd (Lauki Waali Toor Dal) Vegan Recipe.

Prep Time
45 mins
Cook Time
45 mins
Total Time
1 hr 25 mins
Servings: 4 servings
Calories: 79 kcal
Course: Main Course
Cuisine: Vegan

Ingredients

  • 3/4 cup split Toor Daal (split and skinless pigeon pea(pigeon pea can be substituted with any split peas or Mung daal, petite yellow lentils))
  • 2 cups opo squash/lauki cubed (found in indian stores or asian supermarkets, can be substituted with a different mild flavored squash like zucchini)
  • 2 cups water
Tempering/Tadka:
  • 1 teaspoon oil
  • 1/2 teaspoon mustard seeds (Raee)
  • 1/4 teaspoon nigella seeds (Kalonji seeds)
  • 1/4 teaspoon cumin seeds
  • pinch of asofetida (hing)
  • 5 curry leaves (you can find these fresh or frozen in any Indian store. If you dont have these, substitute with one bay leaf)
  • 1/2 Serrano chili pepper or chili flakes to taste (quantity by heat level of the pepper. The current organic Serrano we get are extremely hot)
  • 4-5 cloves of garlic chopped
  • 1 inch ginger finely chopped
  • 1/2 teaspoon Turmeric
  • 1/4 teaspoon raw sugar
  • 3/4 teaspoon salt or to taste
  • Cilantro for garnish

Instructions

    Cup of Yum
  1. Soak the lentils in warm water for an hour.
  2. In a pressure cooker or pan, heat the oil on medium heat until hot on medium heat.
  3. Add mustard(raee) seeds and after a few seconds of sputtering, add cumin(jeera) and nigella(Kalonji) seeds.
  4. Add in the asofetida(hing) and curry leaves and mix.
  5. Add in the chili, turmeric, ginger and garlic and cook till garlic is golden brown.(1-2 minutes)
  6. Add in squash and rinsed soaked daal(pigeon pea), water, salt, 1/4 teaspoon sugar(optional). You can also add in 1 medium tomato, chopped.
  7. Mix well. Cook for 2 whistles in pressure cooker(15 minutes on high pressure) or Cook covered for 30-35 minutes if in pan.
  8. Serve hot garnished with cilantro and lime wedges. Serve with basmati rice or as a side with Roti, pickles, vegetable stir fry dishes and a salad of onions and cucumbers tossed in lemon juice, salt and black pepper!. Theres your complete indian meal!
  9. Serve as soup with warm poppy dinner rolls with lime juice, olive oil, and garam masala garnish. Comfort food on a cool evening!. Have an awesome day everyone!

Notes

  • Nutritional value is based on 1 serving

Nutrition Information

Calories 79kcal (4%) Carbohydrates 14g (5%) Protein 3g (6%) Fat 1g (2%) Sodium 447mg (19%) Potassium 354mg (10%) Fiber 3g (12%) Sugar 1g (2%) Vitamin A 895IU (18%) Vitamin C 41.2mg (46%) Calcium 44mg (4%) Iron 1mg (6%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 79

% Daily Value*

Calories 79kcal 4%
Carbohydrates 14g 5%
Protein 3g 6%
Fat 1g 2%
Sodium 447mg 19%
Potassium 354mg 8%
Fiber 3g 12%
Sugar 1g 2%
Vitamin A 895IU 18%
Vitamin C 41.2mg 46%
Calcium 44mg 4%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.