Chana Dal Lauki
|Bottle gourd||1 Medium (Lauki, Ghiya, Doodhi)|
|Split yellow gram||1⁄2 Cup (8 tbs) (Chana Dal)|
|Cumin seeds||1⁄2 Teaspoon (Jeera)|
|Asafoetida||1 Pinch (Hing)|
|Whole red chilies||2|
|Shredded ginger||1 Teaspoon (Adrak)|
|Turmeric powder||1⁄4 Teaspoon (Haldi)|
|Red chili powder||1⁄2 Teaspoon (Adjust To Taste)|
|Salt||1⁄2 Teaspoon (Adjust To Taste)|
|Garam masala||1⁄2 Teaspoon|
|Mango powder||1 Teaspoon (Amchoor, Adjust To Taste)|
|Finely chopped cilantro||2 Tablespoon (Hara Dhania)|
|Water||1 Cup (16 tbs) (Adjust As Needed)|
Wash and soak chana dal for 1 hour or more.
Peel, wash and cut bottle gourd into ½ inch cubes.
Heat the oil in a saucepan. Test the heat by adding one cumin seed to the oil; if seed cracks right away oil is ready.
Add the cumin seeds as they crack add asafetida, and whole red chilies stir for few seconds.
Next add ginger, turmeric, and chili powder and stir for few seconds.
Add gram (chana dal), bottle gourd, salt and 1cup of water. Water can be adjusted as needed as some time bottle guard will have more or less moisture and depends how much gravy one prefers.
Cook till gram dal (chana dal) gets soft.
Turn off the heat and add mango powder, garam masala, and cilantro. Stir and cover the pan for few minutes before serving.
Serve with roti or paratha or with plain rice.
Calories 181 Calories from Fat 73
% Daily Value*
Total Fat 8 g12.7%
Saturated Fat 1 g5.2%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 277.9 mg11.6%
Total Carbohydrates 22 g7.3%
Dietary Fiber 5.9 g23.6%
Sugars 2.9 g
Protein 7 g13.8%
Vitamin A 13.6% Vitamin C 49.5%
Calcium 8.2% Iron 11.3%
*Based on a 2000 Calorie diet