Doodhi With Moong Dhal
|Doodhi/Other pumpkin||1 Pound (450 Grams)|
|Mung beans||1 Cup (16 tbs) (Yellow Split Mung Beans)|
|Corn oil||1 1⁄2 Tablespoon|
|Mixed spices||1⁄2 Teaspoon (Fennel Seeds, Crushed Coriander Seeds And White Cumin Seeds)|
|Onion||1 , sliced|
|Ginger paste||1 Teaspoon|
|Chili powder||1 Teaspoon|
|Garlic paste||1 Teaspoon|
|Green chilies||2 , slit in middle|
|Red chilies||2 , slit in middle|
|Fresh coriander leaves||1 Tablespoon (For Garnish)|
1. Peel the doodhi and cut it into small pieces. Bring about 850 ml / 1 1/2 pints of salted water to the boil and drop in the doodhi. Boil for about 5 minutes. Drain the water and set the doodhi aside.
2. Wash and pick over the moong dhal for any stones, etc. Place in a heavy-based pan and cover generously with water. Bring to the boil and cook for about 15 minutes over a medium heat, stirring occasionally (a spoon in the pan prevents it boiling over), until soft but not mushy. Drain and set aside.
3. Heat the oil in a large heavy-based pan and fry the mixed seeds for 30 seconds over a moderate heat. Add the onions and stir-fry for 3 minutes.
4. Add the ginger, chilli powder, garlic and salt to taste. Next add the lentils and doodhi pieces, and gently stir using a wooden spoon.
5. Drop in the chillies and pour in 150 ml / 1/4 pint of water. Lower the heat, cover the pan and cook for 3-5 minutes.
Serving size: Complete recipe
Calories 1082 Calories from Fat 230
% Daily Value*
Total Fat 26 g40.2%
Saturated Fat 2.8 g13.8%
Trans Fat 0.1 g
Cholesterol 0 mg
Sodium 516.9 mg21.5%
Total Carbohydrates 167 g55.7%
Dietary Fiber 39.5 g157.9%
Sugars 22 g
Protein 55 g110.8%
Vitamin A 64.6% Vitamin C 250.6%
Calcium 45.3% Iron 92.1%
*Based on a 2000 Calorie diet