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Saturday, 10 August 2013

Ridge Gourd & Moong Dal Subzi


The combination of Ridge Gourd and Moong Dal is ideal as both have high nutritional value and are suitable for maintaining optimum health and weight loss. Ridge Gourd and Moong Dal are made for each other as they are light and aid easy digestion. Turai/Dodka/Tori/Ridge Gourd has excellent cooling properties, is low in saturated fat and cholesterol, high in dietary fibre, has vitamin C, riboflavin, zinc, thiamin, iron, magnesium and manganese.

You can make a dry subzi or a gravy and tastes good with rice and rotis. This vegetable with lentils is so tasty and delicious. It brings out the best flavor with few spices. There are innumerable ways of making this simple vegetable. Ridge Gourd pakoras (bhajji/bhajias), pachadi (raita) and just a simple stir fry also taste amazing. Ridge Gourd and Moong Dal is considered very healthy in Ayurveda too.

My hubby and I love this vegetable but this preparation is one of our favorites. When I see fresh Ridge Gourd in the vegetable market, I make sure to buy enough to make pakoras, stir fry and gravies as well.

Do try this easy and simple preparation which can be cooked in a jiffy and is a good option as a work lunch with chapattis and rotis or even better as a light dinner. J

Ingredients :

¼ kg Ridge Gourd/Dodka/Turai/Ghosali
1 med. Onion (peeled & finely chopped)
 2 fresh Green Chillies (deseeded & finely minced)
1 med. fresh Tomato (finely chopped)
½ tsp. fresh Ginger-Garlic paste
3 tbsps. Moong Dal (split & skinless); washed & soaked in water
1 tsp. Cumin Seeds
½ tsp. Red Chilli pwd. or to taste
¼ tsp. Turmeric pwd.
1 tsp. Coriander pwd.
¼ tsp. Garam Masala pwd.
A pinch – Sugar or to taste
4 tbsps. Vegetable Oil
Salt to taste

Procedure :

Wash ridge gourd and peel its sharp edges and hard skin. Cut into small bite size pieces or slice into rounds or dice it.
Heat oil in a pan/wok/kadhai. Add cumin seeds, green chilli and onions. Saute till the onions are soft and translucent.
Add ginger-garlic paste and sauté till the rawness disappears.
Add turmeric pwd., coriander pwd. and tomatoes. Cook till tomatoes are soft.
Drain the soaked moong dal and add to the pan. Saute for a few minutes and then add enough water. Stir, cover with a lid and cook for about 10 mins. or till the dal is cooked through.
 Add a pinch of sugar and the ridge gourd pieces. Stir and cover to cook till the ridge gourd is soft and tender.
If there is excess water then cook further till the water is almost dry.
Sprinkle garam masala and adjust salt to taste.
Cook for another 3-4 minutes on simmer.
Serve as a side dish or enjoy with chapattis.




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