This is a dry preparation which is convenient to carry in a tiffin box. I kept the recipe very simple. Chana dal adds the extra crunchy texture to the soft bottle gourd pieces. This is tasty and more importantly very healthy.
This can be consumed by people having diabetes because the glucose and sugar related compounds are nearly nil in the bottle gourd. It is a good food for people suffering from constipation. The water and fiber in the bottle gourd free up and activate the digestive system thereby relieving constipation.
No onion or garlic is used. Pure ghee is used in tempering. According to Ayurveda this is a simple and satvik meal preparation. Have this preparation with steaming hot basmati rice and Dahi Kadhi.
Equipment and Utensils
Big frying pan with lid
Flat wooden spoon
450 grams (1 medium size gourd) cubes of washed and peeled Bottle Gourd
50 grams (½ cup) Chana Dal
1 teaspoon Coriander Powder
½ teaspoon Roasted Cumin Powder
1 teaspoon Salt
2 tablespoons Fresh Coriander Leaves finely chopped
1 tablespoon Pure Ghee
7-8 Curry Leaves
2 Green Chilies chopped
1 tablespoon Ginger finely chopped
1 teaspoon Cumin Seeds
½ teaspoon Turmeric Powder
½ teaspoon Asafetida Powder
Take chana dal in a small bowl, wash it properly.
Keep it soaked in the water for minimum 2 hours.
Keep the frying pan on medium high flame with 1 tablespoon ghee to heat.
Add all ingredients mentioned under the tag ‘For Tempering’.
Fry till the raw smell of ginger is gone.
Now drain the water from chana dal.
Add bottle gourd cubes along with chana dal.
Sprinkle some salt and mix well.
Now put the lid on and lower the flame.
Let it cook for 10 to 12 minutes.
Remove the lid, by this time pieces of gourd must be 90% cooked.
Now add cumin and coriander powders. Check for seasoning.
Add little water if needed. Close the lid for 2 minutes.
Now open the lid, add fresh chopped coriander.
Switch off the flame and sabji is ready to serve.
Preparation Time: 12 minutes
Soaking Time: 2 hours
Cooking Time: 16 minutes
Number of Servings: 4
Total Calories: 393.2 Kcal
Fat: 18.28 gm
Protein: 11.46 gm
Carbohydrates: 44.46 gm
Folic acid: 16 ug
Fiber: 3.36 gm