Bottle gourd is one of the healthiest vegetables and is also called white colored flower gourd. The young fruits are edible and is loved by vegans. It is full of nutrients and rich in water content which keeps you well hydrated state.
Also an ideal low calorie food, even when consumed in large quantities does not cause weight gain and ideal for weight loss and diet plans. Since dal is rich in protein this dish is is also finely balanced in nutrients. Today I am going to present a veg treat starring this healthy vegetable.
This curry is prepared by cooking bottle gourd along with dal, onion and tomato in a pressure cooker, seasoning with Indian masalas together with grated coconut
to give a delightful tasty dish. #BottleGourdCurry #SorakkaiParuppu #lowCalorieFood
Prep work 15 minutes
Cooking time 25 minutes
Servings 3 to 4
Ingredients:
Big size bottle gourd -1 (diced into half inch cube size chunks after scraping the outer layer)
Big onion - 1 (finely sliced)
Tomato - 1 (chopped)
Green chilli - 2 (slit)
Toor dal ½ cup (rinsed and soak it in water for 15 minutes)
Coriander powder - 1 tsp
Chilli powder - 1 tsp
Turmeric powder - ¼ tsp
Ginger garlic paste 1tsp
Mustard seeds - ½ tsp
Urad dal - ½ tsp
Jeera - ½ tsp
Asafoetida powder - a pinch
Curry leaves - few
Cooking oil - 2 tbsp
Prep work :
Rinse the toor dal with clean water and soak it in water and keep aside.
Clean all the required vegetables and cut as mentioned and keep aside.
The outer layer of bottle guard is very thick and has to be scraped well.
Cooking process :
To a heated pressure cooker pan add 2 tbsp of oil. Once the oil is hot add mustard seed, urad dal, jeera, asofetida powder and allow it it to splutter with curry leaves.
Now add the sliced onion, green chilli and sauté till the onions are translucent.
Add ginger garlic paste and sauté for a minute.
Add the chopped tomato and sauté until it becomes soft .
Now add the coriander powder, chilli powder, turmeric powder and salt and sauté for a minute.
Add soaked toor dal and give a mix for a minute.
Add the diced bottle gourd pieces along with 2 cups for water and pressure cook for 3 whistles.
Once the pressure is released open the cooker lid and add 1 tbsp of grated coconut and mix and cook for 3 minutes under low flame. Close with lid and allow it to rest for 2 minutes.
Transfer to a serving bowl. Your yummy nutritious bottle gourd dal curry is ready.
Serve hot with cooked rice.
Health benefits:
The benefits include combined use of dal and bottle gourd .
Incredibly rich in water content keeps you in a well hydrated.
Helps to reduce your weight .
Maintains healthy digestive system.
Rich in Fiber content and act as a natural laxative.
Keeps your blood sugar and blood pressure under control.
Dal provides essential protein.
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