Ridge gourd chana dal is a healthy and delicious Indian dish made with ridge gourd and chana dal (split chickpeas). It is a nutrient-dense meal that provides several health benefits.
My version is a little different, with an extra tempering of hot red chilies and paanch phoron. Now without any delay, let’s delve into the recipe.
To make ridge gourd chana dal, chana dal is soaked and then cooked with ridge gourd and a blend of aromatic spices like cumin, coriander, and turmeric.
The dish is typically served with rice or roti and garnished with fresh cilantro.
Reasons to make Ridge Gourd Chana Dal
There are several health benefits to ridge gourd chana dal:
- Rich in Fiber: Both ridge gourd and chana dal are high in fiber, which can help promote healthy digestion, regulate blood sugar levels, and reduce the risk of chronic diseases like heart disease and diabetes.
- Good Source of Protein: Chana dal is a great source of plant-based protein, which is essential for building and repairing tissues in the body. Additionally, protein can help you feel full and satisfied, reducing the likelihood of overeating.
- Low in Fat: Ridge gourd chana dal is a low-fat dish, which makes it a great option for those looking to reduce their fat intake and maintain a healthy weight.
- Packed with Nutrients: Ridge gourd chana dal is a nutrient-dense dish that provides a range of essential vitamins and minerals like iron, folate, and vitamin C. These nutrients are important for maintaining a healthy immune system, bone health, and overall well-being.
- May Reduce Inflammation: The spices used in ridge gourd chana dal, like turmeric and cumin, contain compounds that may have anti-inflammatory properties. Consuming these spices regularly may help reduce inflammation in the body, which can be beneficial for those with conditions like arthritis or inflammatory bowel disease.
Overall, ridge gourd chana dal is a healthy and delicious dish that provides numerous health benefits. It is a great source of fiber, protein, and essential nutrients, while also being low in fat and calories.
Whether you are following a vegetarian or vegan diet or simply looking for a nutritious and flavorful meal, ridge gourd chana dal is a great option to consider.
Ingredients
- 1 large ridge gourd, peeled and diced
- 1 cup chana dal (split chickpeas), washed and drained
- 2 tablespoons oil
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 teaspoon ginger paste
- 1 teaspoon green chili paste
- 1 teaspoon coriander powder
- ½ teaspoon cumin powder
- ½ teaspoon turmeric powder
- ½ teaspoon red chili powder
- Salt, to taste
- 2 cups water
- Fresh coriander leaves, for garnish
- Extra tempering (optional) - 1 teaspoon Paanch phoron and 1 teaspoon of oil, 2-3 red chilies
Instructions
- In a pressure cooker, heat the oil over medium heat. Add the cumin and mustard seeds and fry until fragrant, about 1 minute.
- Add the onion and fry until golden brown, about 5 minutes.
- Add the garlic, ginger, and green chili paste and fry for 1 minute.
- Add the ridge gourd and chana dal and stir to combine.
- Add the coriander powder, cumin powder, turmeric, red chili powder, and salt to taste. Stir well.
- Add 2 cups of water, close the lid of the pressure cooker, and cook for 3-4 whistles or until the dal and ridge gourd are soft and tender.
- Once the pressure releases, open the lid and mash the mixture slightly with the back of a ladle.
- Heat the oil in a tadka pan, add paanch phoron and 2-3 red chilies. Once the seeds splutter, add the tempering to the dal.
- Serve hot, garnished with fresh coriander leaves. Enjoy!
📖 Recipe
Ridge Gourd Chana Dal Recipe
Try out this easy and tasty dish made with ridge gourd and chana dal. This simple recipe will liven up your dinner table tonight!
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Servings: 4 people
Calories: 238kcal
Cost: 10
Ingredients
- 1 large ridge gourd, peeled and diced
- 1 cup chana dal, split chickpeas, washed and drained
- 2 tablespoons oil
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 teaspoon ginger paste
- 1 teaspoon green chili paste
- 1 teaspoon coriander powder
- ½ teaspoon cumin powder
- ½ teaspoon turmeric powder
- ½ teaspoon red chili powder
- Salt, to taste
- 2 cups water
- Fresh coriander leaves, for garnish
- Extra tempering, optional - 1 teaspoon Paanch phoron and 1 teaspoon of oil, 2-3 red chilies
Instructions
- In a pressure cooker, heat the oil over medium heat. Add the cumin and mustard seeds and fry until fragrant, about 1 minute.2 tablespoons oil, 1 teaspoon cumin seeds, 1 teaspoon mustard seeds
- Add the onion and fry until golden brown, about 5 minutes.1 onion
- Add the garlic, ginger, and green chili paste and fry for 1 minute.3 cloves garlic, 1 teaspoon ginger paste, 1 teaspoon green chili paste
- Add the ridge gourd and chana dal and stir to combine.1 large ridge gourd, 1 cup chana dal
- Add the coriander powder, cumin powder, turmeric, red chili powder, and salt to taste. Stir well.1 teaspoon coriander powder, ½ teaspoon cumin powder, ½ teaspoon turmeric powder, ½ teaspoon red chili powder, Salt
- Add 2 cups of water, close the lid of the pressure cooker, and cook for 3-4 whistles or until the dal and ridge gourd are soft and tender.2 cups water
- Once the pressure releases, open the lid and mash the mixture slightly with the back of a ladle.
- Heat the oil in a tadka pan, add paanch phoron and 2-3 red chilies. Once the seeds splutter, add the tempering to the dal.Extra tempering
- Serve hot, garnished with fresh coriander leaves. Enjoy!Fresh coriander leaves
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Nutrition
Calories: 238kcal | Carbohydrates: 33g | Protein: 8g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Sodium: 14mg | Potassium: 90mg | Fiber: 12g | Sugar: 2g | Vitamin A: 87IU | Vitamin C: 3mg | Calcium: 108mg | Iron: 3mg
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