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Ridge Gourd and Bengal Gram Curry Recipe

  • Preparation Time: 15 minutes 
  • Cooking Time: 25 minutes 
  • Total Time: 40 minutes  
  • Servings: 4

1. Introduction:

Ridge gourd and Bengal gram curry, known for its wholesome blend of Bengal gram (Channa Dal) and ridge gourd, offers a comforting and nutritious addition to any Indian meal. This dish combines the protein-rich Bengal gram with the mild sweetness of ridge gourd, enhanced by a fragrant tempering of spices. It is a popular dish in Indian households due to its simplicity, nutritional value, and delightful taste. Ridge gourd and Bengal gram curry, also known as Turai Chana Dal in some regions, is a comforting and nutritious dish from Indian cuisine. It’s a perfect accompaniment to steamed rice or chapati, ideal for a satisfying meal any time of the day.

2. Importance of Ingredients:

- Bengal Gram (Channa Dal): A staple in Indian cooking, Bengal gram is rich in protein, fiber, and essential minerals like iron and potassium. It provides a hearty base to the curry, contributing to its nutritional profile and satiety factor.

 - Ridge Gourd: Also known as Turai or Luffa, ridge gourd is low in calories and rich in dietary fiber, vitamins (such as vitamin C and A), and minerals (like magnesium and calcium). Its mild flavor and tender texture complement the dal perfectly, making it a versatile vegetable in Indian cuisine.

3. Occasions and Who Can Enjoy It:

This curry is suitable for various occasions:

- Daily Meals: Perfect for everyday cooking as it's easy to prepare and pairs well with rice or bread.

- Festive Feasts: Its nutritious profile and comforting flavors make it a popular choice during festivals and gatherings.

- Health-Conscious Individuals: Ideal for those looking to incorporate fiber-rich and protein-packed meals into their diet without compromising on taste.

 4. Benefits and Uses of Having This Recipe:

- Nutritional Benefits: Provides a good balance of carbohydrates, protein, and fiber, essential for sustained energy and digestive health.

 - Versatile Dish: Can be enjoyed as a main dish with rice or as a side dish with roti (Indian flatbread).

 - Budget-Friendly: Uses simple ingredients that are readily available and affordable, making it accessible to many households.

5. Ingredients:

  • 150gm Bengal Gram (Channa Dal)
  • 250gm Ridge Gourd (Peel and cut into small pieces)
  • 1 Onion (Chopped)
  • 1 teaspoon Turmeric Powder
  • 1 teaspoon Salt (adjust to taste)
  • 2 teaspoons Chilli Powder (adjust to spice preference)
  • 2 tablespoons Oil
  • 2 cloves Garlic (minced)
  • 1 teaspoon Mustard Seeds
  • 1 teaspoon Cumin Seeds
  • A few Curry Leaves
  • A few Coriander Leaves (chopped)
  • 5 cups Water
  • Pressure Cooker

6. Detailed Cooking Instructions:

 1. Prepare the Ingredients:

   - Rinse 2 cups of Bengal gram thoroughly under running water until the water runs clear. Drain and set aside.

   - Peel the ridge gourd and cut it into small, uniform pieces. Taste a small piece to ensure it isn't bitter, as bitter ridge gourds should not be used.

   - Chop the onion into small pieces.

 2. Cooking the Dal and Ridge Gourd:

   - In a pressure cooker, combine the washed Bengal gram, chopped ridge gourd pieces, and chopped onion.

   - Add 4 cups of water to the pressure cooker. Close the lid securely.

  - Cook on high heat and wait for 3 whistles. Once done, turn off the heat and allow the pressure cooker to cool down naturally.

 3. Preparing the Tempering (Tadka):

   - Heat a pan over medium heat and add oil.

   - Once the oil is hot, add mustard seeds and cumin seeds. Allow them to splutter and release their aroma.

   - Add minced garlic and sauté until golden brown and fragrant.

   - Stir in turmeric powder and curry leaves, quickly mixing everything together.

   - Transfer this tempering (tadka) to a small bowl and set aside.

 4. Combining the Dal and Tempering:

   - Once the pressure cooker has cooled down, carefully open it.

  - Add salt and chili powder (adjust to your spice preference) to the cooked dal and ridge gourd mixture.

   - Place the pressure cooker back on low heat and stir in the prepared tempering (tadka) from the pan.

   - Pour 1 cup of water into the pan used for tempering to collect any remaining spices and add this to the cooker as well.

 5. Final Cooking and Garnishing:

   - Mix everything well and bring the curry to a gentle boil over low heat. Let it simmer for 5-10 minutes until the flavors meld together and the curry thickens slightly.

   - Stir in chopped coriander leaves, reserving some for garnish if desired.

  - Let the curry simmer for an additional 2 minutes, ensuring all ingredients are well combined and heated through.

6. Serving the Ridge Gourd and Bengal Gram Curry:

   - Once the curry reaches your desired consistency and flavors have melded, remove it from heat.

   - Transfer the curry to a serving dish and garnish with fresh coriander leaves.

   - Serve hot with steamed rice or chapatti for wholesome and satisfying meal.

7. Storage:

Leftover ridge gourd and Bengal gram curry can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave before serving.

8. Health Benefits and Uses:

- High in Protein: Bengal gram provides essential amino acids, making it a good vegetarian source of protein.

 - Rich in Fiber: Ridge gourd adds dietary fiber, which aids digestion and promotes a feeling of fullness.

 - Low in Calories: Suitable for those watching their calorie intake without compromising on nutritional value.

 9. Cooking Tips and Variations:

- Adjust Spice Level: Increase or decrease the amount of chili powder according to your preference for spiciness.

 - Add Coconut Milk: For a creamy texture, stir in a splash of coconut milk towards the end of cooking.

 - Garnish Options: Besides coriander leaves, garnish with freshly grated coconut or a squeeze of lemon for added freshness.

- Choosing Ridge Gourd: Select ridge gourds that are firm and free from any soft spots or blemishes. Taste a small piece before cooking to ensure it is not bitter.

- Cooking Time: Cooking times can vary depending on the pressure cooker and stove heat. Adjust accordingly if you prefer a thicker or thinner consistency for the curry.

-  Variations: For a richer curry, you can add a splash of coconut milk towards the end of cooking. This adds a creamy texture and enhances the flavor profile.

By following these detailed steps and tips, you can prepare a delicious ridge gourd and Bengal gram curry that is sure to impress your family and friends. Enjoy the delightful combination of flavors and textures in this comforting Indian dish!

10. Nutritional Information (per serving):

- Calories: 250 kcal

- Protein: 12g

- Carbohydrates: 35g

- Fat: 7g

- Fiber: 10g

- Vitamin C: 30% DV

- Iron: 15% DV

11. Presentation and Servings:

Serve the ridge gourd and Bengal gram curry hot, garnished with fresh coriander leaves, alongside steamed rice or chapati. This dish can be presented in a traditional serving bowl or on a platter for family-style dining.

 Conclusion:

Ridge gourd and Bengal gram curry is a nutritious and flavorful dish that highlights the simplicity and versatility of Indian cooking. Whether enjoyed as a comforting weekday meal or served during festive gatherings, its blend of protein-rich Bengal gram and fiber-packed ridge gourd makes it a wholesome addition to any menu. By following these detailed instructions and tips, you can create a delicious curry that will satisfy both your taste buds and your nutritional needs.

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