Lauki Chana Dal Recipe | Dudhi Chana Dal | High-Protein Bottle Gourd Lentil Curry
Lauki Chana Dal is a nutritious and hearty dish that combines the goodness of bottle gourd (also known as Lauki, Dudhi, or Giya) with protein-packed Bengal gram lentils (Chana Dal). This dish is a wonderful side for a wholesome lunch or dinner, offering a satisfying balance of flavors and textures. The subtle sweetness of jaggery complements the mild taste of bottle gourd and the robust spices, creating a rich and flavorful experience. Growing up, this dish was a staple in my kitchen, providing comfort and nourishment in every bite.
Perfect for those following a diabetic-friendly diet, Lauki Chana Dal is light yet filling, and is an excellent way to add more plant-based protein to your meals. The addition of fresh coriander and the aromatic seasoning of cumin and dry red chilies brings the dish to life, making it a great addition to any Gujarati-inspired meal.
Cuisine: Gujarati
Course: Side Dish
Diet: Diabetic Friendly
Ingredients
| For Chana Dal (Bengal Gram Lentils) | Quantity |
|---|---|
| Chana dal (Bengal Gram Dal), soaked | 1 cup (soaked in water for 2 hours) |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Salt | To taste |
| Water | As needed for cooking |
| For Lauki Sabzi (Bottle Gourd Curry) | Quantity |
|---|---|
| Ghee | 1 teaspoon |
| Ginger (grated) | 1 teaspoon |
| Green Chili, chopped | 1 |
| Bay leaf (Tej Patta) | 1 |
| Tomato, finely chopped | 1 |
| Bottle gourd (Lauki), peeled and cut | 1 medium-sized (into chunks) |
| Garam masala powder | 1 teaspoon |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Red Chilli powder | 1/2 teaspoon (adjust according to taste) |
| Jaggery | 1 teaspoon |
| Coriander leaves (Dhania), chopped | A small bunch |
| Salt | To taste |
| For Seasoning | Quantity |
|---|---|
| Ghee | 1 teaspoon |
| Cumin seeds (Jeera) | 1 teaspoon |
| Dry Red Chillies | 2 whole |
Preparation Time: 20 minutes
Cooking Time: 40 minutes
Total Time: 1 hour
Serves: 4
Instructions
Step 1: Cook the Chana Dal
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Soak the Chana Dal: Begin by soaking the Chana Dal in water for about 2 hours. This softens the lentils, ensuring they cook more evenly.
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Pressure Cook the Chana Dal: Drain the soaked Chana Dal and place it in a pressure cooker. Add enough water to ensure that it is about 2 inches above the lentils. Season with a pinch of turmeric powder and a little salt.
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Cook the Dal: Close the lid and cook the dal for about 3โ4 whistles (approximately 15 minutes). Turn off the heat and allow the pressure to release naturally.
Step 2: Cook the Lauki (Bottle Gourd)
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Heat Ghee: In a separate pan, heat 1 teaspoon of ghee over medium heat. Add the bay leaf, grated ginger, chopped green chili, and finely chopped tomato. Saute the mixture until the tomatoes soften and release their juices.
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Add Spices and Jaggery: Stir in the turmeric powder, red chili powder, garam masala, salt, and jaggery. Give it a good mix to combine all the ingredients.
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Add Lauki: Now, add the peeled and chopped bottle gourd (lauki) into the pan. Mix everything well and add about 1/4 cup of water to help it cook.
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Pressure Cook Lauki: Close the lid of the pressure cooker and cook for about 2 whistles, then turn off the heat. Let the pressure release naturally.
Step 3: Combine Chana Dal and Lauki
- Combine the Dal and Lauki: Once the pressure has been released, add the cooked Chana Dal to the cooked Lauki mixture. Stir well to combine and bring the mixture to a boil. This helps meld all the flavors together. Adjust the salt and spices as needed.
Step 4: Season the Dish
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Prepare the Seasoning: In a small pan, heat 1 teaspoon of ghee. Add the cumin seeds and dry red chilies. Roast them for a few seconds until they become aromatic, then turn off the heat.
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Add the Seasoning: Pour the seasoning into the cooked Lauki Chana Dal mixture. Stir in the chopped coriander leaves for a fresh burst of flavor.
Step 5: Serve
- Final Touches: Serve the Lauki Chana Dal hot with your favorite accompaniments like Aloo Simla Mirch Ki Sabzi, Bhakri, and a refreshing Palak Raita for a wholesome meal. This dish pairs wonderfully with steamed rice or flatbreads like roti or chapati.
Tips for the Perfect Lauki Chana Dal:
- Soak the Chana Dal: Soaking the Chana Dal for a couple of hours helps in reducing cooking time and ensures the lentils soften properly.
- Adjust the Spice Level: You can adjust the heat by modifying the quantity of green chilies or red chili powder based on your preference.
- Add More Vegetables: If you like, you can add other vegetables like carrots or potatoes to enhance the flavor and nutrition of this dish.
- Use Fresh Bottle Gourd: Fresh bottle gourd will give the dish a lovely texture. Be sure to peel it well before use.
Lauki Chana Dal is an ideal dish to include in your weekly meal plan, especially if you’re looking for something that’s not only healthy and diabetic-friendly but also quick and easy to make. Packed with protein from the Chana Dal and the nourishing benefits of bottle gourd, this recipe makes for a satisfying and flavorful addition to any table.
