Chana dal/lentils is black chickpeas (kala chana) that have been split and the black husks removed. These lentils have a sweet and nutty taste and are low fat, gluten-free and vegan. They are also high in fiber, a rich source of protein and also a good option for people who are on a low carb or diabetic-friendly diet due to its low glycemic index.
In the east, the gourd is regarded as one of the healthiest vegetables. It has a high water content (appox. 92%) and provides many vitamins and minerals and health benefits that aid in digestion, weight loss and hydration.
Serve it with rice and/or roti (flatbread) or my favourite - eat it on it's own as a soup!
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Ingredients
- 1 Cup Chana Dal/Split Chickpea (dry)
- 1 Small/Medium Gourd Peeled and Chopped in half inch cubes
- 1 1/2 Teaspoon Ground turmeric
- 1 Black Cardamom (bruised)
- 1 Bay Leaf You can substitute Curry Leaves if you prefer
- 1 Teaspoon salt
- 3 Cups Water/Vegetable Broth
- 2 Tablespoon Vegetable oil You can also use Ghee (non-vegan choice)
- 1/2 Teaspoon Cumin seeds
- 1 Inch Bulb of Fresh Ginger Thinly sliced or chopped
- 1/2 Teaspoon Chilli Flakes Optional
- 1/2 Teaspoon ground coriander and cumin
- Fresh Chopped Coriander Optional for garnish
Ingredients
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Instructions
- Combine the chana dal, turmeric, cardamom, bay leaf, salt and 3 cups water in a large saucepan and bring to a boil.
- Add the peeled, chopped Gourd. Bring to boil again and then adjust the heat to low so that the mixture is simmering gently and cook covered for 40 minutes. Stir and check the dal a few times and if the mixture is starting to dry, add more water (1/2 - 1 cup). Cook another 20 minutes.
- Once the dal and gourd are tender and cooked, turn off the heat. The dal should be saucy. To give it a thicker texture, remove 1/2 to 1 cup of the lentils and mash them with a fork and pour it back into the pot.
- In a small frying pan, add the oil and heat on medium-high until the oil is hot. Add the cumin seeds and let heat until golden brown and fragrant (about 30 seconds). Add the ginger and cook until browned, stirring constantly. Stir in the chilli flakes and turn off the heat.
- Pour the oil mixture into the dal/lentils and add the ground coriander/cumin and stir gently to combine. Option to garnish with fresh cilantro.
- Serve hot with rice, Indian flatbread or on it's own.
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