Kala Chana Turai Sabzi (Ridge Gourd with Black Chickpeas) Recipe
If you’re craving a wholesome and nutritious vegetarian dish that’s bursting with flavor, look no further than this Kala Chana Turai Sabzi (also known as Nenua Chana Sabzi or Ridge Gourd with Black Chana). This traditional North Indian recipe brings together the earthy goodness of ridge gourd (turai or nenua) with the rich, nutty flavor of black chickpeas (kala chana). Not only is it an incredibly delicious choice, but it also provides a healthy balance of protein, fiber, and essential nutrients—making it a great addition to your daily meal plan.
Ideal for anyone looking for a diabetic-friendly, high-fiber meal, this dish is light yet satisfying, offering a tasty way to enjoy vegetables and legumes together in one pot. Perfect as a lunch or dinner option, it pairs wonderfully with phulkas (Indian flatbread), jeera rice, or even as part of a wholesome lunch box.
Recipe Overview
- Cuisine: Bihari (North Indian)
- Course: Lunch/Dinner
- Dietary Preferences: Diabetic-Friendly, Vegetarian, Gluten-Free
- Preparation Time: 30 minutes
- Cooking Time: 45 minutes
- Total Time: 1 hour 15 minutes
- Servings: 4-5
- Nutritional Information (Approx. per serving):
- Calories: 210
- Protein: 8g
- Carbs: 36g
- Fiber: 9g
- Fat: 7g
Ingredients
| Ingredient | Quantity |
|---|---|
| Kala Chana (Brown Chickpeas) | 1 cup (soaked overnight) |
| Ridge Gourd (Turai/Peerkangai) | 1 (peeled and sliced) |
| Mustard Oil | 1 tablespoon |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Methi Seeds (Fenugreek Seeds) | 1/4 teaspoon |
| Asafoetida (Hing) | 1/4 teaspoon |
| Onion | 1 (thinly sliced) |
| Ginger | 1 inch (finely chopped) |
| Garlic | 4 cloves (finely chopped) |
| Green Chilli | 2 (finely chopped) |
| Tomatoes | 2 (finely chopped) |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Red Chilli Powder | 1 teaspoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Garam Masala Powder | 1/2 teaspoon |
| Salt | To taste |
| Coriander Leaves (Dhania) | 5 sprigs (finely chopped, for garnish) |
Instructions
Step 1: Prep the Ingredients
Start by prepping all the ingredients and keeping them ready. Soak the kala chana (black chickpeas) overnight in plenty of water. The next day, drain the soaked chickpeas.
Step 2: Cook the Black Chickpeas
In a pressure cooker, add the soaked kala chana, 2 cups of water, and a pinch of salt. Cook on high flame for 4-5 whistles. Once done, reduce the heat to low and simmer for another 15 minutes. Turn off the heat and let the pressure release naturally. Set the cooked chickpeas aside.
Step 3: Prepare the Ridge Gourd
Peel the ridge gourd and slice it into small pieces or thin slices. Keep the chopped ridge gourd aside.
Step 4: Cook the Spices
In a large pan or kadai, heat 1 tablespoon of mustard oil over medium heat. Once the oil is hot, add the cumin seeds (jeera) and methi seeds (fenugreek). Allow them to splutter for a few seconds.
Add the thinly sliced onions, finely chopped ginger, garlic, and green chilies to the pan. Sauté everything until the onions turn soft and golden brown.
Step 5: Cook the Tomatoes and Spices
Add the finely chopped tomatoes to the pan and cook them until they soften and become mushy. Stir in the turmeric powder, red chili powder, coriander powder, and garam masala powder. Mix well and cook for a couple of minutes, allowing the spices to blend and cook with the tomatoes.
Step 6: Add the Ridge Gourd
Now, add the chopped ridge gourd (turai/nenua) to the pan. Stir to coat the ridge gourd with the spice mixture. Cover and cook for about 5-7 minutes, or until the ridge gourd softens and becomes tender. Stir occasionally to ensure it cooks evenly.
Step 7: Combine with Black Chickpeas
Once the ridge gourd is tender, add the cooked kala chana (black chickpeas) to the pan. Mix everything together gently, and let it cook for another 5 minutes so the flavors can meld together.
Step 8: Final Seasoning
Check for salt and adjust to taste. Once everything is well combined and cooked, turn off the heat.
Step 9: Garnish and Serve
Garnish the Kala Chana Turai Sabzi with freshly chopped coriander leaves. Serve this nutritious sabzi hot with phulkas, jeera rice, or a side of mooli raita (radish yogurt salad). It can also be packed as part of a balanced lunch box, making it a convenient and healthy meal for busy days.
Serving Suggestions
For a wholesome, balanced meal, serve your Kala Chana Turai Sabzi with:
- Phulkas: Soft and fluffy Indian flatbreads made from whole wheat flour.
- Jeera Rice: Fragrant cumin-spiced rice to complement the dish.
- Mooli Raita: A cooling yogurt dip made with radish, which balances the heat and spice of the sabzi.
- Papad: Crispy Indian crackers to add crunch to your meal.
- Tomato Pickle: A tangy, spicy pickle to elevate the flavors.
This dish also pairs well with steamed rice or a simple lentil dish for a complete vegetarian lunch or dinner.
Why You’ll Love Kala Chana Turai Sabzi
- Nutritious and Wholesome: Packed with the fiber of ridge gourd and the protein of black chickpeas, this dish supports digestive health and keeps you feeling full.
- Diabetic-Friendly: With a low glycemic index, this meal is ideal for those managing their blood sugar levels.
- Simple and Easy: Despite its rich flavor profile, this recipe is easy to make with everyday ingredients found in most Indian kitchens.
- Flavorful: The combination of mustard oil, spices, and fresh herbs makes each bite a delightful explosion of flavors.
Kala Chana Turai Sabzi is not only a healthy, flavorful choice but also a dish that brings comfort and nutrition in every serving. Whether you’re cooking for a family meal, a special occasion, or just need a quick, wholesome lunch, this recipe is sure to impress.
