Recipe- Lauki Chana Dal For Healthy Dinner
By: Pinki Sat, 23 Jan 2021 4:16 PM
Lauki Chane ki Dal is a healthy and simple curry /stew of Bengal Gram lentil(Chana Dal) and Bottle Gourd(Lauki/Ghiya) cooked with onion, tomatoes, garlic and ginger.
This is a complete meal in itself, with the goodness of vegetable and dal(lentil) and is a regular in my home for weekday meals. You can have it with Rice or Chapatis, I even make Paranthas with it. A good way to feed Lauki to your kids and family who don’t like eating plain Lauki vegetable.
1 Cup Chana Dal(Split Bengal Gram Lentil)
1/2 Medium sized Lauki(Bottle Gourd)
1-2 Tomatoes(medium sized) can use tomato paste(1-2 tbsp)
1" piece Ginger(finely chopped or crushed)
3-4 cloves Garlic
1/4 tsp Hing (Asafoetida) optional..for gluten free avoid it
1 tsp Cumin Seeds
1/2 tsp Turmeric Powder
1 tsp Garam Masala
1/2 tsp Red Chilli Powder
1-2 Green Chillies optional as per the spice level required
Chopped Fresh Coriander for garnish
1-2 tbsp Desi Ghee/Oil
Salt to taste
* Wash and soak Chana Dal in enough water for at least 15-20 minutes. Dal becomes soft as it absorbs water. This cuts on the cooking time.
* Wash and peel Lauki(Bottle Gourd) and cut into cubes.
* Discard water from Dal, take fresh water in a pressure cooker, add dal and lauki pieces and put on medium flame.
* When the water starts boiling, remove the froth is formed and floats on the top.
* Add turmeric powder and salt mix, put the lid on and cook on medium flame till 3-4 whistles. You can cook this dal in a saucepan also but it will take too long to cook. So if you are planning to cook it in a saucepan, soak the dal overnight or at least 5-6 hrs.
* After 3-4 whistles, lower the flame and cook for another, 10 minutes.
* Adjust the consistency of the dal by adding water. We like thick dal when having it with chapatis and a little thinner consistency when having with rice
* Meanwhile when the Dal is cooking in pressure cooker, finely chop onion, tomatoes and crush or very finely chop ginger and garlic.
* In a pan, add ghee or oil. I make the tempering for dals(lentils) in desi ghee(Indian Clarified Butter). You can use any flavorless oil.
* When the ghee heats, add cumin seeds, when seeds start spluttering, add finely chopped/ crushed ginger and garlic and saute for a minute.
* You can also add finely chopped 1-2 green chillies depending on your spice level. Many people add curry leaves in the tempering, I don't add in this dal, love the flavor of curry leaves in Arhar/Toor Dal (Pigeon Pea lentil curry) .
* Add onion(if you are using it), saute till it turns light pink, add tomatoes and cook till the tomatoes get mushy and soft.
* Add garam masala, and cook for another minute and then mix tempering in the dal.
* Mix nicely and let it cook for another 5-6 minutes so that the flavors of masala, infuse with dal.
* Garnish with finely chopped fresh Coriander leaves.
* If you want just before serving make the tempering of cumin seeds and red chilli powder in a ½ Tsp of ghee/oil and add to dal. It will enhance the flavor and aroma of dal. Skip this step if you want low fat and less spicy dal/curry.