VEGANISM BY LORBIC
Recipe lunch dinner

High-Protein Lauki Chana Dal

A nourishing homestyle stew of soaked Bengal gram and tender bottle gourd, simmered with aromatic spices and finished with a mustard oil hing tempering.

high-protein legumes low-fat gut-friendly gluten-free
Prep Time 10 mins (plus 1 hr soaking)
Cook Time 20 mins
Servings 2

Nutrition Facts (Per Serving)

Protein 10g
Carbs 33g
Fats 4.8g
Calories 215 kcal
Fiber 8g

Instructions for Cook

Send to Cook via WhatsApp
  • Soak chana dal for 1 hour to align its cooking time with tender bottle gourd.
  • Cook bottle gourd in 1-inch cubes so it softens into the dal without turning watery.
  • Temper hing and cumin in hot mustard oil to enhance digestion and create a rich aroma.

Ingredients

  • 80g (soaked for 1 hour)
  • 200g (peeled & cut into 1-inch cubes)
  • 1 small (60g, finely chopped)
  • 1 medium (80g, finely chopped)
  • 1 tbsp paste (15g), 1 slit chilli
  • 1 tsp (5ml)
  • 1/2 tsp cumin, 1/4 tsp hing
  • 1/2 tsp turmeric, 1 tsp coriander powder
  • 1/2 tsp garam masala, 1/2 tsp amchur
  • 2 tbsp chopped coriander, salt to taste

Cooking Instructions

A comforting, mineral-rich Indian classic that pairs the nutty bite of slow-burning Bengal gram with the natural hydration of tender bottle gourd.

Nutritional Highlights

  • 10g Plant-Based Protein: Slow-digesting split Bengal gram supplies high-satiety plant protein and resistant starch that sustains energy levels without glycemic spikes.
  • Electrolyte Hydration: Bottle gourd delivers potassium-rich cellular moisture and soluble pectins that support gut mobility and fluid balance.
  • Enhanced Non-Heme Iron Absorption: Natural acids from fresh tomatoes and amchur convert plant iron into an easily absorbable form.

Cooking Instructions

  1. Prepare Dal & Lauki: Rinse 80g chana dal thoroughly and soak in warm water for 1 hour; drain completely. Peel 200g fresh bottle gourd and chop into uniform 1-inch cubes.
  2. Aromatic Base: Heat 1 tsp cold-pressed mustard oil in a pressure cooker until lightly smoking, then lower heat. Add 1/2 tsp cumin seeds and 1/4 tsp hing. Let them sizzle for 10 seconds until fragrant.
  3. Sauté Masala: Add finely chopped onion, slit green chilli, and ginger-garlic paste. Sauté on medium heat for 3–4 minutes until the onions turn translucent and golden at the edges. Add chopped tomato, turmeric, coriander powder, and 1/2 tsp rock salt. Cook for 3 minutes until tomatoes soften into a smooth paste.
  4. Pressure Cook: Tip in the soaked chana dal and chopped bottle gourd. Toss for 1 minute to coat with the masala. Pour in 350ml water. Seal the lid and pressure cook on medium heat for 3 to 4 whistles (about 12 minutes). Turn off the heat and let the steam release naturally.
  5. Simmer & Thicken: Open the lid. Lightly press a few pieces of dal and gourd against the pot wall with the back of a ladle to release natural starch and thicken the broth. Stir in 1/2 tsp garam masala and 1/2 tsp amchur powder. Simmer uncovered on low heat for 2–3 minutes.
  6. Finish: Garnish with fresh coriander leaves. Serve steaming hot with whole wheat phulkas or steamed brown rice.