Lauki Chana Dal

Lauki Chana Dal is a comforting and nutritious vegan dish made with bottle gourd and split chickpeas, infused with aromatic spices. This wholesome side dish is perfect for pairing with rice or flatbreads.

Ingredients

• Bottle gourd (lauki) - 250 grams, peeled and diced
• Chana dal (split chickpeas) - 100 grams, soaked for 2 hours
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Green chili - 1, slit (adjust to taste)
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Mustard seeds - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Salt - to taste
• Oil - 1 tablespoon
• Cilantro leaves - for garnish

Steps

1. Heat oil in a pan over medium heat and add cumin seeds and mustard seeds. Once they start to splutter, add the chopped onion and sauté until golden brown.
2. Add the grated ginger, minced garlic, and slit green chili to the onions and sauté for another minute until fragrant.
3. Stir in the chopped tomato, turmeric powder, coriander powder, and salt. Cook until the tomatoes are soft and the oil begins to separate from the mixture.
4. Add the soaked chana dal and diced bottle gourd to the pan. Mix well to combine with the spices.
5. Pour in enough water to cover the mixture (about 1.5 cups) and bring to a boil. Reduce the heat to low, cover, and let it simmer for about 15-20 minutes, or until the dal and lauki are tender.
6. Once cooked, check for seasoning and adjust salt if needed. Garnish with chopped cilantro before serving.

Nutrition

• Calories: 200
• Protein: 10 g
• Carbs: 35 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 6 g
• Saturated Fat: 1 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• Rich in dietary fiber which aids digestion.
• Low in calories and high in nutrients, making it suitable for weight management.

Tags