Mangalore Cucumber Chana Dal Sabzi Recipe
Mangalore Cucumber Chana Dal Sabzi is a wholesome, nourishing dish hailing from the coastal region of Mangalore in South India. This delightful vegetarian curry combines Mangalore cucumber, a vegetable known for its refreshing taste and health benefits, with chana dal (Bengal gram), making it a perfect meal for lunch or dinner. Not only is this dish flavorful, but it is also a powerhouse of nutrients, ideal for those seeking a balanced, low-glycemic meal.
Mangalore cucumber, packed with potassium and sodium, helps regulate blood pressure, while the chana dal offers a great source of plant-based protein. This dish is an excellent option for anyone looking to maintain a healthy, controlled sugar level while enjoying a comforting meal.
Ingredients for Mangalore Cucumber Chana Dal Sabzi:
| Ingredient | Quantity |
|---|---|
| Mangalore cucumber | 1 medium-sized, cut into bite-sized pieces |
| Chana dal (Bengal gram) | 1 cup |
| Cumin seeds (Jeera) | 1 teaspoon |
| Bay leaf (Tej Patta) | 1 leaf |
| Fresh ginger, grated | 1 teaspoon |
| Tomato, finely chopped | 1 medium-sized |
| Coriander powder (Dhania) | 1 teaspoon |
| Turmeric powder (Haldi) | 1/4 teaspoon |
| Red chili powder | 1/2 teaspoon (adjust to taste) |
| Sugar | 1 teaspoon |
| Fresh coriander (Dhania) leaves | 1 small bunch, chopped |
Ingredients for Seasoning:
| Ingredient | Quantity |
|---|---|
| Oil | 1 teaspoon |
| Cumin seeds (Jeera) | 1 teaspoon |
| Dry red chilies | 2 whole |
| Salt | To taste |
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Serving Size: 4-5 servings
Instructions:
-
Soak the Chana Dal:
Begin by soaking the chana dal in 2.5 cups of water for at least 30 minutes to ensure they cook faster and more evenly. -
Cook the Mangalore Cucumber:
While the dal is soaking, prepare the Mangalore cucumber. Place the cut cucumber into a pressure cooker. Add 1/4 cup of water, a pinch of turmeric powder, and a little salt. Close the lid and cook on high heat for 2 whistles. Once the pressure releases, transfer the cucumber to a bowl and set aside. -
Cook the Chana Dal:
In the same pressure cooker, add the soaked chana dal along with the soaking water. Add cumin seeds, bay leaf, grated ginger, chopped tomato, coriander powder, turmeric powder, and red chili powder. Close the lid, place the weight, and pressure cook for about 2 whistles.
After 2 whistles, reduce the heat to low and let it simmer for 3-4 more minutes. Turn off the heat and allow the pressure to release naturally. -
Combine the Cucumber and Chana Dal:
Once the pressure is released, open the cooker. Stir in the cooked Mangalore cucumber along with the dal mixture. Taste the sabzi and adjust the salt and spices if necessary. -
Prepare the Seasoning:
In a small pan, heat 1 teaspoon of oil over medium heat. Add cumin seeds and dry red chilies, and roast them for a few seconds until they start to release their fragrance. Remove the pan from the heat and pour the seasoning over the cooked dal and cucumber mixture. Stir in the chopped fresh coriander leaves for added flavor and garnish. -
Serve:
Serve the Mangalore Cucumber Chana Dal Sabzi warm with phulka (Indian flatbread), raita, and jeera rice (cumin rice) for a complete, nutritious meal.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | ~180 kcal |
| Protein | ~9 g |
| Carbohydrates | ~35 g |
| Fiber | ~8 g |
| Fat | ~3 g |
| Sodium | ~350 mg |
| Potassium | ~500 mg |
| Vitamin C | ~15 mg |
| Iron | ~2.5 mg |
Why You’ll Love This Mangalore Cucumber Chana Dal Sabzi:
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Flavorful & Wholesome: The combination of chana dal and Mangalore cucumber offers a delightful texture and depth of flavor, making each bite both comforting and satisfying.
-
Nutrient-Packed: Full of essential nutrients like protein, fiber, and vitamins, this dish provides a great balance of health and taste.
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Low Glycemic: With its rich source of fiber and plant-based protein, it helps regulate blood sugar levels, making it an ideal choice for anyone looking to manage their glycemic index.
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Easy to Make: Despite the rich flavors and nutritional benefits, this recipe is simple to prepare, making it perfect for a weekday lunch or dinner.
This Mangalore Cucumber Chana Dal Sabzi is a perfect representation of Mangalorean cuisine, which is both healthy and flavorful. Give it a try and enjoy a satisfying, nutritious meal that everyone in the family will love.
