Lauki Chana Dal Recipe (Bottle Gourd with Gram Dal)
Lauki Chana Dal is a wholesome, flavorful dish where bottle gourd, also known as lauki or dudhi, is cooked with chana dal (gram lentils) and a blend of aromatic spices. It is a common recipe in many households, particularly in Gujarati cuisine, and is both nutritious and diabetic-friendly. The combination of lauki and chana dal provides a great source of protein, fiber, and vitamins, making it an excellent addition to your diet. Whether youβre looking for a comforting side dish or a light main course, this recipe is sure to satisfy your cravings.
Ingredients
| Ingredient | Quantity |
|---|---|
| Bottle gourd (Lauki), peeled and chopped | 1 medium-sized |
| Chana dal (gram lentils) | 1 cup |
| Cumin seeds | 1 tsp |
| Bay leaf | 1 leaf |
| Fresh ginger, grated | 1 tsp |
| Tomato, finely chopped | 1 medium-sized |
| Coriander powder | 1 tsp |
| Turmeric powder | 1/4 tsp |
| Red chili powder | 1/2 tsp, or to taste |
| Sugar | 1 tsp |
| Fresh coriander leaves | A few sprigs, chopped |
| Oil (for tempering) | 1 tsp |
| Cumin seeds (for tempering) | 1 tsp |
| Dry red chilies | 2 whole |
| Salt | To taste |
Preparation Time: 20 minutes
Cooking Time: 40 minutes
Total Time: 1 hour
Instructions
-
Soak the Chana Dal:
Begin by soaking the chana dal in 1 Β½ cups of water for at least one hour. This softens the lentils and allows them to cook evenly when added to the dish. -
-
Cook the Lauki:
In a pressure cooker, add the chopped bottle gourd (lauki), ΒΌ cup of water, salt, and turmeric powder. Close the lid and cook on medium heat until you hear two whistles. Once done, allow the pressure to naturally release, then set the bottle gourd aside. -
Cook the Chana Dal:
In the same pressure cooker, add the soaked chana dal along with the remaining ingredients (cumin seeds, bay leaf, grated ginger, chopped tomato, coriander powder, and red chili powder). Cook the dal for another two whistles, then reduce the heat and let it cook for 3-4 minutes more. Allow the pressure to release before opening the cooker. -
Combine Lauki and Chana Dal:
After opening the pressure cooker, add the cooked bottle gourd (lauki) into the dal and mix well. Stir to combine the flavors. -
Prepare the Tempering:
Heat 1 tsp of oil in a small frying pan. Add 1 tsp of cumin seeds, 2 dry red chilies, and fry for 10-15 seconds until the seeds splutter and the spices release their aroma. Turn off the heat. -
Finalize the Dish:
Pour the tempering over the cooked Lauki Chana Dal and give it a final stir. Garnish with freshly chopped coriander leaves for a burst of freshness and flavor. -
Serve:
Serve the Lauki Chana Dal hot with Boondi Raita and Phulkas (Indian flatbread) for a complete and satisfying meal. This dish is perfect for a nutritious lunch or dinner and pairs wonderfully with other traditional sides.
Nutritional Information (Per Serving, approx. 1 cup)
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Protein | 8 g |
| Carbohydrates | 30 g |
| Dietary Fiber | 6 g |
| Sugars | 5 g |
| Fat | 4 g |
| Saturated Fat | 0.5 g |
| Cholesterol | 0 mg |
| Sodium | 300 mg |
| Potassium | 450 mg |
| Vitamin A | 10% of Daily Value |
| Vitamin C | 20% of Daily Value |
| Calcium | 6% of Daily Value |
| Iron | 12% of Daily Value |
This comforting dish of Lauki Chana Dal is not only delicious but also offers numerous health benefits, including being diabetic-friendly. The combination of bottle gourd and lentils makes it a rich source of fiber and protein, while the spices add a burst of flavor without being overpowering. Enjoy this dish as part of a wholesome meal, and pair it with your favorite raita or chapati for a perfect balance.
