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Lauki Chana Dal & Garlic Veggies
Lavanya

Weight Loss Special: Lauki Chana Dal & Garlic Veggies"

A wholesome, fiber-rich lunch combo featuring North Indian style Bottle Gourd (Lauki) with Chana Dal and crunchy sautéed vegetables. A perfect alternative to rice!
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Prep Time 15 minutes
Cook Time 20 minutes
Servings: 2 people
Course: Dinner, Lunch
Cuisine: Healthy., North Indian
Calories: 230
Ingredients Method Notes

Ingredients
  

For Lauki Chana Dal:
  • 2 cups Lauki Bottle Gourd/Sorakkai, peeled and cubed
  • 1/2 cup Chana Dal soaked for 30 mins
  • 1 Tomato chopped
  • 1/2 tsp Cumin seeds Jeeragam
  • 1/4 tsp Hing Asafoetida
  • 1/2 tsp Turmeric & 1 tsp Chilli powder
  • Salt to taste
For Stir-Fried Veggies:
  • 1 cup Mixed Veggies Carrot, Beans, Broccoli, or Capsicum
  • 3-4 cloves Garlic finely chopped
  • 1/2 tsp Black pepper powder
  • 1 tsp Olive oil or Ghee

Method
 

Step 1: In a pressure cooker, add soaked chana dal, lauki cubes, tomatoes, turmeric, salt, and 1.5 cups of water. Cook for 3-4 whistles.
    Step 2 (Tempering): Heat 1 tsp oil/ghee in a small pan, add cumin seeds and hing. Pour this over the cooked dal.
      Step 3: Mash the dal slightly for a creamy consistency and garnish with coriander.
        Step 4: For the veggies, heat 1 tsp oil in a pan, add chopped garlic and sauté until fragrant.
          Step 5: Add the mixed vegetables and stir-fry on high flame for 4-5 minutes so they stay crunchy.
            Step 6: Sprinkle salt and pepper. Serve this crunchy veggie mix along with a hot bowl of Lauki Chana Dal.

              Notes

              My Secret Tips

              • Soaking Tip: Always soak Chana Dal for at least 30 minutes; this helps in faster cooking and better digestion.
              • Veggie Tip: Don't cover the pan while stir-frying vegetables; keeping it open helps maintain their bright color and crunchiness.
              • Weight Loss Secret: Lauki is 90% water, making it one of the best vegetables for weight loss and hydration.

              Nutrition Facts (High Fiber)

              • Calories: 230 kcal
              • Protein: 10g
              • Carbohydrates: 32g
              • Fat: 6g
              • Fiber: 9g