Bengali Lau Die Tetor Dal Recipe – Yellow Moong Dal with Bitter Gourd & Bottle Gourd
Description:
Bengali Lau Die Tetor Dal is a traditional and refreshing summer recipe that pairs the wholesome goodness of yellow moong dal with the distinct, slightly bitter flavor of bitter gourd (karela) and the mild taste of bottle gourd (lauki). This dish, popular in Bengali cuisine, is both nutritious and light, making it an excellent addition to your diet. It is made without onions and garlic, instead relying on the aromatic combination of ginger, green chilies, and mustard oil for flavor. Perfect for those seeking a diabetic-friendly meal, this dal offers a delicious way to include healthy vegetables like bottle gourd and bitter gourd into your meals. It is typically served with steamed rice and Aloo Parwal Sabzi, making it a wholesome Bengali-style lunch.
Cuisine: Bengali
Course: Main Course
Diet: Diabetic Friendly
Ingredients
| Ingredient | Quantity |
|---|---|
| Yellow Moong Dal (Split) | 1 cup |
| Karela (Bitter Gourd/Pavakkai) | 1, thinly sliced |
| Bottle Gourd (Lauki) | 1 cup, peeled and diced |
| Green Chillies | 2, slit |
| Ginger | 1-inch piece, grated |
| Turmeric Powder (Haldi) | ½ teaspoon |
| Sugar | 1 tablespoon |
| Salt | To taste |
| Mustard Oil | 3 tablespoons (2 for cooking + 1 for finishing) |
| Cumin Seeds (Jeera) | ½ teaspoon |
| Coriander (Dhania) Leaves | 1 tablespoon, finely chopped |
Preparation Time: 20 minutes
Cooking Time: 40 minutes
Total Time: 1 hour
Instructions
-
Prepare the Dal:
- Start by washing the yellow moong dal thoroughly and soaking it in water for 10 to 15 minutes.
- In a pressure cooker, combine the soaked dal with 2 ½ cups of water, diced bottle gourd, salt, sugar, grated ginger, slit green chilies, and turmeric powder. Pressure cook the mixture for about 3 whistles.
- Once done, allow the pressure to release naturally. Open the lid carefully.
-
Prepare the Bitter Gourd:
- While the dal is cooking, peel and slice the bitter gourd into thin rounds. Sprinkle 1 teaspoon of salt over the slices and set them aside for a few minutes. This will help to release excess water and reduce the bitterness.
- After the bitter gourd has shed its water, rinse the slices thoroughly to remove the salt and set them aside.
-
Cook the Bitter Gourd:
- Heat 2 tablespoons of mustard oil in a saucepan over medium heat. Once hot, add cumin seeds and slit green chilies. Sauté for a few seconds until fragrant.
- Add the prepared bitter gourd slices and stir-fry them until they are cooked through and slightly tender. Turn off the heat and set the bitter gourd aside.
-
Combine the Dal and Bitter Gourd:
- Once the dal has been cooked and pressure released, open the lid of the pressure cooker. Add a little water to adjust the consistency of the dal to your liking.
- Add the cooked bitter gourd to the dal and stir well to combine all the flavors. Taste and adjust salt if necessary.
-
Final Boil:
- Bring the dal and bitter gourd mixture to a brisk boil for about a minute to allow the flavors to blend together. Once done, turn off the heat.
-
Serving:
- Transfer the Lau Die Tetor Dal to a serving bowl. Garnish with finely chopped coriander leaves and drizzle with 1 tablespoon of mustard oil for an extra layer of flavor.
Serving Suggestions:
Serve your Bengali Lau Die Tetor Dal with Steamed Rice and a side of Aloo Parwal Sabzi for an authentic Bengali-style lunch experience. This meal is not only satisfying but also promotes good health with the inclusion of low-calorie, fiber-rich vegetables.
Nutritional Information (Approximate, per serving):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 150 kcal |
| Protein | 9 g |
| Carbohydrates | 26 g |
| Fat | 5 g |
| Fiber | 5 g |
| Sodium | 500 mg |
| Potassium | 500 mg |
| Sugar | 3 g |
Note: The dish can be made even lighter by adjusting the amount of mustard oil used and by using less sugar. This recipe is diabetic-friendly, thanks to the low glycemic index of the moong dal and the added health benefits of the gourd vegetables.
Enjoy this traditional Bengali delicacy, bringing together flavors of the season and a healthy twist!
