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Luki Wali Bhuni Moong Ki Dal

Prep Time 20 minutes
Cook Time 20 minutes
Course dinner|lunch
Servings 4
Calories 195 kcal

Ingredients
  

  • ¾ cup Yellow moong dal (split green gram dal)
  • 6 inches piece,(approximately 150 gms) peel, cut into moderately big 8-12 pieces
  • ¾-1 tbsp Coconut bits (optional)
  • 1-2 slit Green chilies
  • 1 Bay leaf
  • 1 stick Cinnamon
  • 2 Cloves
  • ¾ tsp Jeera
  • ½ tsp Haldi powder
  • A few pinches - Hing
  • 1 tsp Ginger grated
  • 1 tsp Sugar (optional)
  • 1 tbsp Ghee
  • Salt-to-taste

Instructions
 

  • Heat about ¼ teaspoon of ghee in a pressure pan, add the moong dal and roast on a very low flame till it turns golden brown
  • Wash the roasted dal and keep soaked in water for 10-15 minutes
  • Change the water, add sufficient water to the dal, add salt, haldi powder, a few pinches of jeera, grated ginger and cook the dal for a whistle and 3-4 minutes after the whistle on a low flame
  • Open the cooker when the pressure is released naturally, add the pieces of “lauki”, bottle gourd, add a little more water if needed and pressure cook once again for one whistle and switch off the flame, open the cooker when the pressure is released
  • Heat remaining ghee in a deep pan or kadhai, add the cloves and cinnamon stick, add the slit green chilies, bay leaf, jeera and hing
  • After the jeera crackles, add the coconut bits and pour in the cooked dal- lauki mixture, add a little sugar, adjust consistency and the seasonings
  • Serve hot with hot rice papad and pickle or with rotis
  • Lauki (bottle gourd, can be replaced with radish, ridge gourd etc)

Notes

Highlights:
  • This recipe is beneficial because yellow moong dal is a good source of fiber, protein, and folates.
  • The wholesome goodness of fiber, vitamins, minerals, and antioxidants in bottle gourd (Lauki) provides a healthful boost.
 
NUTRIENT VALUES PER SERVING
Energy
195 Kcal
Carbohydrate
26 g
Protein
9 g
Fat
4 g
Calcium
16.9mg
Iron
0.5mg
Total fiber
5.1 g
Soluble fiber
0.7 g