Lauki Chana Dal
A wholesome and savory lentil curry made with tender bottle gourd and split chickpeas. This simple, pressure-cooked North Indian dish is perfect for a comforting weeknight meal with rice or roti.
For 4 servings
5 steps. 30 minutes total.
- 1
Step 1
- a.Rinse the chana dal under running water until it runs clear.
- b.Soak the dal in ample water for at least 1 hour. Drain completely before use.
- c.While the dal soaks, peel the lauki, remove any large seeds, and chop it into 1-inch cubes.
TIPSoaking the dal is crucial for it to cook evenly and become tender. - 2
Step 2
- a.In a pressure cooker, combine the soaked dal, chopped lauki, and turmeric powder.
- b.Pour in 3 cups of water and stir to combine.
- c.Secure the lid and pressure cook on medium-high heat for 4-5 whistles.
- d.Turn off the heat and allow the pressure to release naturally.
TIPLetting the pressure release on its own ensures the dal is cooked through and perfectly soft. - 3
Step 3
- a.Heat ghee in a separate pan over medium heat.
- b.Add cumin seeds and let them sizzle for about 30 seconds.
- c.Add asafoetida, followed by the chopped onion. Sauté until the onions turn soft and golden.
- d.Stir in the ginger-garlic paste and green chilies. Sauté for one minute until fragrant.
- e.Add the chopped tomatoes, red chili powder, and coriander powder. Cook until tomatoes break down and oil begins to separate.
TIPCooking the masala until oil separates is key to developing a deep, rich flavor base for the dal. - 4
Step 4
- a.Once the pressure has released, open the cooker. Gently mash some dal and lauki against the side of the pot to thicken the consistency.
- b.Pour the cooked dal and lauki mixture into the pan with the prepared masala. Mix well.
- c.If the dal is too thick, add up to 1 cup of hot water to reach your desired consistency.
- d.Bring to a gentle boil, then reduce heat and simmer for 5-7 minutes to let the flavors meld.
- 5
Step 5
- a.Turn off the heat.
- b.Stir in the garam masala, fresh lemon juice, and chopped coriander leaves.
- c.Let the dal rest for 5 minutes before serving.
TIPAdding garam masala, lemon juice, and coriander at the end keeps their flavors fresh and bright.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't overcook the lauki; cutting it into 1-inch cubes helps it hold its shape.
- 2For a tangier taste, you can add a pinch of amchur (dry mango powder) along with the garam masala.
- 3If the dal is too watery after pressure cooking, simmer it for a few extra minutes with the lid off before adding the tadka.
- 4Gently mashing some of the dal creates a creamier texture without adding any cream.
Adapt it for your goals.
Vegan
Replace the 1 tsp of ghee with a neutral-flavored oil like sunflower or canola oil.
high proteinHigh protein
Add 1/2 cup of crumbled paneer or tofu in the last 5 minutes of simmering for an extra protein boost.
quickQuick
If you're short on time, you can skip the separate tempering step. Sauté the onions and spices directly in the pressure cooker before adding the dal and lauki.
kid friendlyKid friendly
Omit the green chilies and reduce the red chili powder to a pinch for a milder version that kids will enjoy.
Why this is on our healthy list.
Rich in Plant-Based Protein
Chana dal is an excellent source of protein, which is essential for muscle repair, growth, and overall body function.
High in Dietary Fiber
The combination of lentils and bottle gourd provides ample fiber, aiding digestion, promoting gut health, and helping with satiety.
Hydrating and Cooling
Lauki (bottle gourd) has a high water content, which helps in keeping the body hydrated. It's also known for its cooling properties in traditional medicine.
Supports Heart Health
This recipe is low in saturated fat and sodium-free, making it a heart-healthy choice that supports healthy blood pressure levels.
Frequently asked questions
Yes, it is very healthy. It's packed with plant-based protein and fiber from the chana dal, and vitamins from the lauki. This version is made with minimal ghee and no salt, making it excellent for heart health and blood pressure management.