Turai Chana Dal – A Healthy Combination of Sponge Gourd and Bengal Gram Curry
Turai/Nenua/Gilki /tori/sponge gourd is a summer-special vegetable. It is easy to cook and makes a delicious curry. Turai is light, easy to digest, and very good for gut health. it is low in calorie, packed with dietary fiber, rich in C, Iron and Magnesium. Turai supports healthy digestion, promotes weight loss, manage blood sugar and boost immune function.
Turai and lauki taste best when cooked with minimal spices. This curry is also made using just the basic spices. Like all my recipes, it is made without onion and garlic. Chana dal adds volume, texture, and thickness to the curry, as well as making it a protein-rich recipe. Instead of chana dal, you can use moong dal and follow the same recipe.
You can make this recipe with either gilki or turai, whichever is available. Both work well and have a very similar taste and texture.
I always prefer to temper turai and lauki in pure ghee for the best taste and flavor, but if you are vegan, you can use any cooking oil you normally use.
This Turai Chana Dal Sabzi tastes best with ghee wali roti or parathas. Serve it with dahi, raita, or pickle on the side.
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Turai Chana Dal Recipe
Turai Chana Dal – A Healthy Combination of Sponge Gourd and Bengal Gram Curry
Ingredients
- 1.5 kg Sponge gourd / Ridge Gourd /Turai /Gilki
- 1/3 cup Bengal gram /chana daal
- 1 Tomatoes / Tamatar
- 2 Green Chillies / Hari Mirch
- 1 Lemons / Nimbu
- 1/4 cup Fresh Coriander / Cilantro / Hara Dhaniya
- 1/2 tsp Turmeric Powder / Haldi Powder
- 1/2 tsp Red Chilli powder / Laal mirch powder
- 1 tsp Coriander Powder / Dhaniya Powder
- to taste Salt / Namak
tadka
- 3 tbsp Ghee or cooking oil
- 1 tsp Cumin Seeds / Sabut Jeera
- 1/4 tsp Asafoetida / Hing powder
- 1 Green Chillies / Hari Mirch
- few Curry Leaves / Kadi Patta
Instructions
- wash and soak chana dal for 1 hour before cooking.
- Wash and peel turai and chop into small pieces
- Heat ghee in the pressure cooker and add cumin seeds, asafoetida , chopped green chilies and curry leaves.
- When cumin become golden then add turmeric powder and the chopped turai and the soaked chana daal and saute for a minute.
- Now add chopped tomato and all the dry spices- salt, chili powder, coriander powder and mix well.
- Now close the lid and cook on medium heat for 3-4 whistles.
- Open the cooker when the pressure cool down, if there is too much water in the curry then boil it to reduce the curry if needed.
- Now add lemon juice and fresh coriander and mix the curry.
- Enjoy with garam chapti or parathas.
Nutrition
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