High Protein Bottle Gourd Curry
Elevate your curry game with this High Protein Bottle Gourd Curry, a nutritious and flavor-packed dish perfect for health-conscious food lovers. This Indian-inspired recipe combines tender bottle gourd (lauki) and protein-rich split chickpeas (chana dal) simmered in a fragrant blend of spices including turmeric, cumin, and coriander, creating a hearty, aromatic meal. A simple, one-pot wonder, this curry is ready in under an hour, making it ideal for busy weeknights or meal prep. Garnished with fresh coriander, it pairs beautifully with steamed rice or warm flatbread, offering a wholesome and satisfying dining experience. Packed with plant-based protein and loaded with fiber, this curry is both delicious and nourishing—your next favorite dish for guilt-free indulgence!
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Recipe Information
Ingredients
- 500 grams bottle gourd (lauki)
- 100 grams split chickpeas (chana dal)
- 1 medium onion
- 2 medium tomatoes
- 1 tablespoon ginger-garlic paste
- 1 teaspoon coriander powder
- 0.5 teaspoon cumin powder
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon salt
- 2 tablespoons oil
- 1 teaspoon cumin seeds
- 2 cups water
- 2 tablespoons fresh coriander leaves
Instructions
Rinse the split chickpeas thoroughly and soak them in water for at least 30 minutes. Drain and set aside.
Peel the bottle gourd and cut it into small cubes.
Chop the onion and tomatoes finely.
Heat oil in a large pan over medium heat. Add cumin seeds and let them splutter.
Add the chopped onions and sauté until they turn golden brown.
Stir in the ginger-garlic paste and sauté for another 2 minutes until the raw smell is gone.
Add the chopped tomatoes and cook until they become soft and mushy.
Mix in the coriander powder, cumin powder, turmeric powder, and red chili powder. Stir well and cook for a couple of minutes.
Add the soaked and drained split chickpeas to the pan, followed by the diced bottle gourd.
Pour in water and add salt. Stir everything well.
Cover the pan with a lid and let it cook on low heat for about 25-30 minutes or until the bottle gourd and chickpeas are tender.
Check for seasoning and adjust salt if needed.
Once cooked, garnish with fresh coriander leaves.
Serve hot with rice or flatbread.
Nutrition Facts
Calories |
841 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.1 g | 46% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2444 mg | 106% | |
| Total Carbohydrate | 114.5 g | 42% | |
| Dietary Fiber | 24.4 g | 87% | |
| Total Sugars | 36.2 g | ||
| Protein | 27.9 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 336 mg | 26% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 2496 mg | 53% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
