Bottle Gourd Dal60gms
Lunch • India
How to Make Bottle Gourd Dal60gms (Traditional & Healthy Version)
Bottle Gourd Dal, known locally as 'Lauki ki Dal', is a classic vegetarian dish from Indian cuisine that harmoniously blends the mild flavor of bottle gourd (lauki/doodhi) with protein-rich lentils. This comforting dal is popular across India, especially during the summer months when lauki is in abundance. The dish is revered for its light, soothing taste and nourishing qualities, making it an ideal lunch option for those seeking both flavor and health. In many households, Bottle Gourd Dal is served with steamed rice or chapati, and is especially enjoyed during festivals like Navratri for its sattvic nature. The recipe is simple, relies on everyday pantry spices, and delivers a wholesome meal that is gentle on the stomach. Its versatility allows it to be customized for various dietary needs, making it perfect for families, elders, and children alike. Lauki ki Dal is favored for its cooling properties and is often recommended in Ayurveda for balancing pitta and aiding digestion. With its origins in North Indian kitchens, this dal is now enjoyed across regions, with slight variations in spices and cooking methods. Whether you’re tracking calories or seeking authentic Indian flavors, Bottle Gourd Dal is a nutritious, low-fat, and protein-rich choice that embodies the essence of Indian home cooking.
Ingredients(for 1 medium bowl (approx. 250ml) per serving)
- 60 grams Bottle gourd (lauki/doodhi) (peeled and diced)
- 1/2 cup Toor dal (arhar dal) (washed and soaked 15 minutes for faster cooking)
- 1 small Onion (finely chopped) - optional
- 1 medium Tomato (chopped)
- 1/2 tsp Turmeric powder (haldi)
- 1/2 tsp Cumin seeds (jeera)
- 1/2 inch Ginger (grated)
- 1 Green chili (slit) - optional
- to taste Salt
- 1 tsp Ghee or oil (preferably mustard oil or desi ghee)
- 1 tbsp Coriander leaves (dhaniya) (chopped, for garnish)
Instructions
- 1
Wash and soak toor dal for 15 minutes. Peel and dice bottle gourd into small cubes. Prepare other ingredients.
5 minutes
Soaking dal reduces cooking time and improves digestibility.
- 2
In a pressure cooker, add soaked dal, bottle gourd, turmeric, salt, and 2 cups water. Close lid and cook for 3 whistles.
10 minutes
Do not overcook; bottle gourd should retain some texture.
- 3
Let pressure release naturally. Meanwhile, heat ghee/oil in a tawa or kadhai, add cumin seeds, let them splutter.
2 minutes
Using desi ghee enhances aroma and flavor.
- 4
Add chopped onion, ginger, and green chili. Sauté until onions turn translucent.
3 minutes
For a lighter version, skip onions or use just ginger.
Why This Dish is Healthy
This dish is a healthy choice because it balances macro and micronutrients, is low in saturated fat, and uses seasonal vegetables. Bottle gourd is known for its cooling properties and aids in weight management. Lentils provide protein and fiber, keeping you fuller for longer. The recipe avoids heavy cream and excessive oil, making it perfect for calorie-conscious diets, diabetics, and those seeking wholesome, Indian home-cooked meals.
Bottle Gourd Dal is packed with dietary fiber, vitamins C and B, and essential minerals like potassium and magnesium. The combination of lentils and lauki makes this dish low in fat, moderate in protein, and rich in complex carbohydrates. It supports digestive health, helps regulate blood pressure, and is excellent for hydration. Lentils add plant-based protein, making it suitable for vegetarians. The use of minimal ghee/oil keeps calories low. This dal is gluten-free, easy on the stomach, and suitable for all ages.
Pro Tips
- 💡Tip 1: Use fresh, tender bottle gourd for best taste and texture.
- 💡Tip 2: Soak dal for at least 15 minutes to reduce cooking time and improve digestibility.
- 💡Tip 3: Adjust spice levels by varying green chili and ginger according to preference.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently, adding a splash of water to restore consistency. Avoid freezing as bottle gourd may become watery.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
