Ingredients
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300 to 350 gm Turai (Ridge Gourd), peeled and cut into big pieces
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1 cup Yellow moong dal (soaked for 2-3 hours)
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3 tbs Oil (1 tbs for the sabzi + 2 tbs for the final tadka)
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1 tsp Jeera (cumin seeds)
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1 tsp Rai (mustard seeds)
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1/2 tsp Asafoetida (hing)
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A few green chillies, slit or chopped
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A few curry leaves
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2 Medium-size tomatoes, chopped
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1 tsp Turmeric powder (divided: 1/2 tsp for dal + 1/2 tsp for sabzi)
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1.5 tsp Coriander powder
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1/2 tsp kitchen king masala
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2 tsp Kashmiri Mirchi powder
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Salt to taste
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1/2 cup for dal + 2 spoons for sabzi Water as required
About
Monsoons call for the best seasonal veggies, and I absolutely love pairing fresh Turai with protein-rich Moong Dal for a comforting, healthy meal. This combination is an excellent choice for a daily lunchbox, and it tastes incredible with hot rotis or rice. Wait until you see the vibrant tadka on top!
Nutrition
This sabzi is incredibly nourishing. The Turai is hydrating, low in calories, and rich in dietary fibre, making it great for digestion. The yellow moong dal adds a fantastic punch of easily digestible plant-based protein, making this a balanced, wholesome meal.
Estimated Nutritional Values (Assuming 4 Servings):
* Calories: 210 kcal
* Protein: 10g
* Carbohydrates: 25g
* Fat: 9g
* Fiber: 6g
Steps
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1
Done
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In a pan, take the soaked yellow moong dal. Add 1/2 cup water, 1/2 tsp turmeric powder, and salt. Mix it well. Cook this dal uncovered until it is half-cooked, then set it aside. |
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2
Done
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In another pan, heat 1 tbs of oil. Add the Jeera, Rai, asafoetida, green chillies, and curry leaves. |
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3
Done
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Once the tadka splutters, add the chopped tomatoes and a little salt. Let the tomatoes cook for about 5 minutes until they soften. |
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4
Done
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Stir in 1/2 tsp turmeric powder, coriander powder, and kitchen king masala. Let the spices fry with the tomatoes for a minute to release their flavors. |
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5
Done
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Add the chopped turai pieces to the pan along with just 2 spoons of water. Cover the pan and let the turai cook for 5-7 minutes on a medium flame. |
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6
Done
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Add the half-cooked moong dal into the turai mixture and mix everything well. Cover the sabzi again and let it cook for another 7-8 minutes on a medium flame until everything is tender and well combined. |
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7
Done
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In a small tempering pan, heat the remaining 2 tbs of oil. Once it’s hot, turn off the flame and add the Kashmiri Mirchi powder. Pour this vibrant red tadka over the prepared sabzi. |
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8
Done
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Serve hot with rice or roti! |
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9
Done
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Zero-Waste & Substitutes * Zero-Waste Tip: Don't throw away those Turai peels! I love using them to make a delicious and zero-waste chutney. Just sauté the washed peels with some green chillies, ginger, roasted peanuts, and a little lemon juice, then blend into a smooth, savoury dip for your parathas. * Substitutes: If you are short on time and forgot to soak the moong dal, you can substitute it with red masoor dal, which cooks much faster without soaking. If you don't have kitchen king masala on hand, a good quality garam masala works beautifully in its place. |
