Ridge Gourd with Black Gram Dal (तुरई चना सब्ज़ी) – A Healthy and Flavorful Indian Delight
Ridge Gourd with Black Gram Dal (तुरई चना सब्ज़ी) is a simple yet nutritious vegetarian dish that is perfect for a wholesome lunch or dinner. Made with ridge gourd (tori) and black gram (kala chana), this dish is packed with fiber, protein, and essential nutrients. It combines the mild sweetness of ridge gourd with the earthy richness of black gram, enhanced by aromatic spices and a dash of tanginess from amchur powder.
This dish is easy to prepare and can be enjoyed with flatbreads like lachha paratha or panchmel dal for a complete meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Black gram (Kala Chana) | 1 cup |
| Ridge gourd (Tori) | 2 medium-sized |
| Mustard oil (Sarson ka Tel) | 2 tablespoons |
| Fenugreek seeds (Methi ke Daane) | 1/2 teaspoon |
| Asafoetida (Hing) | A pinch |
| Onion (Pyaaz) | 2, chopped |
| Garlic cloves (Lehsun) | 6, chopped |
| Green chilies (Hari Mirch) | 2, chopped |
| Turmeric powder (Haldi) | 1 teaspoon |
| Coriander powder (Dhania powder) | 1 teaspoon |
| Cumin powder (Jeera powder) | 1/2 teaspoon |
| Red chili powder (Lal Mirch) | 1 teaspoon |
| Garam masala powder | 1/2 teaspoon |
| Amchur (Dry mango powder) | 1/2 teaspoon |
| Salt (Namak) | To taste |
| Fresh coriander leaves (Hara Dhania) | For garnishing |
Nutritional Information (Per Serving)
| Nutrient | Value |
|---|---|
| Calories | 210 kcal |
| Protein | 12 g |
| Carbohydrates | 35 g |
| Fat | 5 g |
| Fiber | 8 g |
| Sodium | 260 mg |
| Potassium | 540 mg |
Note: Nutritional values are approximate and may vary based on portion sizes and ingredient variations.
Instructions
Step 1: Preparing Black Gram (Kala Chana)
- Start by soaking the black gram (kala chana) in water for about 6-8 hours. This will help soften the lentils and reduce the cooking time. If you’re in a hurry, you can use a pressure cooker to cook the dal after soaking it.
Step 2: Preparing the Ridge Gourd (Tori)
- While the black gram is soaking, peel the skin off the ridge gourd using a vegetable peeler. Cut it into small bite-sized pieces, discarding the hard ends.
Step 3: Cooking the Base
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Heat 2 tablespoons of mustard oil in a heavy-bottomed pan or kadhai. Once the oil is hot, add 1/2 teaspoon of fenugreek seeds and a pinch of asafoetida (hing). Let them splutter for about 10 seconds to release their flavors.
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Next, add the chopped onions, garlic, and green chilies to the pan. Sauté for about 3-5 minutes or until the onions become soft and translucent.
Step 4: Adding Spices
- Add the turmeric powder, coriander powder, and red chili powder to the pan. Stir well, ensuring the spices coat the onion and garlic mixture evenly. Let it cook for another 3-5 minutes on medium heat.
Step 5: Cooking Black Gram
- Add the soaked black gram along with some water to the pan. If the dal is still hard, you can add more water and cover the pan to cook for 10-12 minutes or until the dal softens. If you’re using a pressure cooker, cook for 2-3 whistles.
Step 6: Adding Ridge Gourd
- Once the dal is cooked, add the chopped ridge gourd (tori) to the pan. Mix well and cook for an additional 8-10 minutes or until the ridge gourd becomes tender. If needed, add a little more water to maintain a gravy-like consistency.
Step 7: Final Touches
- Once the ridge gourd is cooked through, add 1/2 teaspoon of garam masala powder, 1/2 teaspoon of amchur powder, and 1/2 teaspoon of cumin powder to the pan. Mix everything together well and let it cook for another 2 minutes for the spices to infuse into the vegetables.
Step 8: Garnishing and Serving
- Garnish the dish with freshly chopped coriander leaves (hara dhania) for a burst of freshness and color. Serve hot with lachha paratha or panchmel dal for a complete and satisfying meal.
Tips for the Best Ridge Gourd with Black Gram Dal
- Soak the dal properly: If you don’t soak the black gram for long enough, it may remain hard even after cooking, which can affect the texture of the dish.
- Adjust the spice levels: Feel free to increase or decrease the amount of green chilies and red chili powder based on your preferred spice tolerance.
- Use fresh ridge gourd: Fresh ridge gourd gives the best taste and texture to the dish. Avoid using old or overripe ridge gourd, as it may have a bitter taste.
- Use a pressure cooker: If you are short on time, using a pressure cooker for cooking the dal can save you a lot of time. Just be careful to not overcook it.
- Pair with a cooling side dish: This spicy and tangy dish pairs beautifully with a cooling side like raita or yogurt.
Serving Suggestions
- Serve Ridge Gourd with Black Gram Dal with lachha paratha or jeera rice for a wholesome meal. It also goes well with chapati or naan.
- For an added protein boost, pair it with a side of paneer or tofu.
Conclusion
Ridge Gourd with Black Gram Dal (तुरई चना सब्ज़ी) is a wholesome and nutritious Indian recipe that beautifully combines the earthy flavors of black gram with the light, tender texture of ridge gourd. This dish is perfect for a quick weekday lunch or dinner and can be enjoyed by anyone who loves authentic, healthy Indian food.
By following the simple steps outlined in this recipe, you’ll be able to enjoy a dish that is rich in flavor and full of health benefits. Plus, it’s incredibly versatile—whether you serve it with rice, roti, or even as part of a larger meal, it’s sure to be a hit with family and friends alike.
Enjoy your delicious and healthy Ridge Gourd with Black Gram Dal!
