Try our mouthwatering Lauki Chana Dal recipe and enjoy a flavorful, healthy Indian dish. Quick and easy to make!
In the realm of Indian cuisine, where flavors, textures, and health benefits come together, lauki chana dal stands as a shining example. This traditional dish brings together the goodness of bottle gourd (lauki) and split Bengal gram (chana dal) in a harmonious blend that not only tantalizes the taste buds but also offers a plethora of health advantages. If you’re looking for a meal that marries nutrition with flavor, look no further – let’s dive into the delectable world of lauki chana dal.
WHAT IS LAUKI AND CHANA DAL
LAUKI (BOTTLE GAURD)
Lauki, also known as bottle gourd or calabash, is a humble vegetable that packs a punch when it comes to health benefits. With its high water content and low calorie count, it’s a dieter’s delight. Rich in vitamins, minerals, and dietary fiber, lauki promotes digestion, supports weight loss, and aids in maintaining overall health.
CHANA DAL (SPLIT CHICKPEAS)
Chana dal, the split form of chickpeas, is a nutritional powerhouse. Loaded with protein, fiber, and essential nutrients, it provides sustained energy, regulates blood sugar levels, and supports digestive health. Its nutty flavor and versatility make it a staple in Indian cooking.
LAUKI CHANA DAL RECIPE
| Prep Time | Cooking Time | Total Time | Servings |
| 30 Min | 20 Min | 50 Min | 4 |
- Course: Side dish
- Cuisine: Indian
- Diet: Vegetarian
INGREDIENTS
- 1 cup chana dal
- 1 small lauki (bottle gourd), peeled and cubed
- 2 tomatoes, finely chopped
- 1 onion, finely chopped
- 2-3 green chilies, chopped
- 1 tsp ginger-garlic paste
- 1/4 tsp Turmeric
- 1/4 tsp red chili powder
- 1/2 tsp garam masala
- 2 tablespoons Oil
- Salt to taste
- 3 cup water
- Fresh coriander leaves for garnishing
FOR TEMPERING
- 1 tablespoon oil
- 1/2 teaspoon cumin seeds
- A pinch of asafoetida
- 1/4 teaspoon Kashmiri mirch
HOW TO MAKE LAUKI CHANA DAL
SOAKING THE CHANA DAL
- Wash the chana dal and soak it for about 2 hours. This reduces cooking time.
PRESSURE COOKING
- In a pressure cooker add 3 cup water, soaked chana dal, lauki cubes, turmeric powder, and salt.
- Pressure cook for 15 minutes on medium heat. Keep aside.
SAUTEING AROMATICS
- Heat oil in a pan and sauté onions until golden. Add green chilies and ginger-garlic paste, and cook until fragrant.
- Add chopped tomato, red chili powder, and garam masala. Stir well to infuse the flavors.
- Add cooked chana dal to it.
- Mix well and cook on low heat for 10 minutes.
TEMPERING
- For the final touch, prepare a tempering of cumin seeds asafoetida and Kashmiri mirch. Pour it over the cooked dal.
- Garnish with chopped coriander leaves.
Enjoy!
Also read: Crispy and Delicious Balushai
Lauki chana dal pairs wonderfully with steamed rice or Indian bread like roti or paratha. Top it with fresh coriander leaves and a drizzle of lemon juice for an extra zing.
HEALTH BENEFITS OF LAUKI CHANA DAL
- Nutrient-rich diet: This dish is a treasure trove of nutrients. From the protein-packed chana dal to the vitamin-rich lauki, each bite offers a dose of health.
- Digestive harmony: The dietary fiber in lauki and chana dal aids digestion and prevents constipation, promoting gut health.
- Weight management: Lauki’s low-calorie and high water content, combined with chana dal’s protein, keeps you full and supports weight management.
- Blood sugar regulation: Chana dal’s low glycemic index helps regulate blood sugar levels, making it a diabetic-friendly choice.
- Heart friendly: The potassium in lauki and the fiber in chana dal contribute to heart health by regulating blood pressure and cholesterol levels.
FAQ ABOUT LAUKI CHANA DAL
- Is lauki chana dal suitable for weight loss diets? Absolutely! Its low calorie and high fiber content make it a great addition to weight loss diets.
- Can I customize the spices in this dish? Of course! Adjust the spices according to your taste preferences for a personalized flavor profile.
- Is this dish commonly prepared in Indian households? Yes, lauki chana dal is a popular and nutritious dish enjoyed in many Indian households.
- Can I substitute other lentils for chana dal? While chana dal is traditional, you can experiment with other lentils for variations in flavor and texture.
- Does this dish require any special cooking skills? Not at all. This recipe is beginner-friendly and can be easily mastered by anyone.
NUTRITION FACT
Lauki Chana Dal, a delectable Indian dish combining bottle gourd and split chickpeas, not only tantalizes your taste buds but also offers a host of health benefits. Let’s take a closer look at the nutrition facts of this wholesome meal:
| Nutrition Fact |
| Per Serving Cal: 245kcal Fat: 12g Carbs: 32g Protein: 6g |
CONCLUSION
In the world of Indian cooking, lauki chana dal stands as a testament to the harmonious blend of nutrition and flavor. With its rich nutrient profile and delightful taste, this dish offers much more than a satisfying meal – it offers a journey into the heart of traditional Indian cuisine. So, if you’re looking for a dish that nourishes both body and soul, grab your apron and savor the goodness of lauki chana dal.
