22 Dec Lauki Chanadal
Lauki Chana Dal is a comforting, protein-rich Indian sabzi made by cooking tender bottle gourd with chana dal and mild spices. The softness of lauki balances the nutty texture of chana dal, making it light on the stomach yet filling. It pairs perfectly with roti, phulka, or plain rice and dal.
Ingredients
Lauki (bottle gourd) – 2 cups, peeled & diced
Chana dal – ½ cup (soaked for 30–45 minutes)
tomatoes- -2 diced
Oil – 2 teaspoons
Cumin seeds – 1 teaspoon
Hing (asafoetida) – a pinch
Magic mix-3 tablespoons( pls. click on magic mix in blue and follow the recipe)
Turmeric powder – ½ teaspoon
Red chilli powder – ½ teaspoon
Salt – to taste
Water – as needed
Fresh coriander leaves – for garnish
Lemon juice – 1 teaspoon (optional)
COOK TIME
25 minutes
CALORIES
150 kcal
PROTEIN
8 g
FIBER
6 g
CARBOHYDRATES
25 g
SERVES
5
Instructions
Soak chanadal
Soak chana dal with enough water for 2 hours. Dice lauki and tomatoes to medium sized cubes.
Prepare tempering
Heat oil in a pressure pan. Add mustard seeds, cumin seeds and let them crackle. Add hing, turmeric powder, red chilli powder, tomatoes and salt; sauté briefly.
Add lauki & spices
Add diced lauki, chanadal, 3 heaped tablespoons of Magic mix and 2 cups water. Mix well and pressure cook covered upto 3 whistles.
Combining
Simmer for 4 minutes until everything blends well.
Finish
Garnish with fresh coriander and add lemon juice if desired. Serve hot with chapatis or rice.
Notes
Nutritional Benefits
Calories: 150–170 kcal
Protein: 7–8 g
Carbohydrates: 20–22 g
Fiber: 5–6 g
Fat: 4–5 g
Health Benefits
Lauki is low-calorie and hydrating
Chana dal provides plant protein and fiber
Easy to digest and suitable for everyday meals
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