Sponge gourd Red lentil Sabzi (घीया तुरई - मसूर दाल सब्जी)

Sponge gourd in Red lentil(घीया तुरई - मसूर दाल) 

Sponge gourd is rich source of dietary fibers, vitamins and minerals. 94% weight of sponge gourd is because of the water content in which all Micronutrients are present in soluble form. When it is combined with Red lentil (लाल मसूर दाल), the nutritional value of sabzi increases along with the taste. So give this recipe a try for change in taste and it's nutrition. 

Preparation Time : 15 minutes

Cooking Time : 20 minutes 

Servings : 4 Medium serves 

 

Nutritional value of sabzi made from 500 gm Sponge Gourd :

Energy 100cal 

Carbs 22 gm

Proteins 10.0gm

Cholesterol

Sugars 0.4gm

Sodium 5.4 mg

Potassium 773.8mg 

Dietary Fibers 17.0 gm

Extremely rich in Calcium, Magnesium, Phosphorus, 

Rich in Iron, Manganese, Copper, Zinc and vitamins B group, K and C 

Ingredients Required For Making Sponge Gourd - Red Lentil Sabzi (घीया तुरई मसूर दाल सब्ज़ी) :

Sponge Gourd (घीया तुरई) : 500 gm. 

Red Lentil (लाल मसूर दाल) : 25 gm (2.5 Tablespoons) 

Potato : 1Small ( optional) 

Tomato : 100 gm (2medium sized) 

Ginger grated : 1 Tea spoon 

Green Chili : 1

Fresh Coriander : 2-3 Sprigs 

Some ingredients for sabzi 

• Cumin seeds : 1teaspoon 
• Mustard seeds: 1/2 Teaspoon 
• Ghee /cooking oil : 10 ml. 
• Turmeric : 1/2 Teaspoon 
• Salt :1/2Teaspoon or to taste 
• Kashmiri Red Chili Powder : 2Teaspoons 

Direction For Making Sponge Gourd Red Lentil Sabzi :

• Wash and soak Red lentil in water for 30 minutes. 
• Peel and chop sponge gourd (तुरई). 

Peeked soft fresh sponge gourd 

Peel and cut potato to small pieces. 

Slit green chili and remove the seeds. 

Chop Coriander sprigs. 

Chopped Veggies

• Chop tomato or make its paste. I prefer paste. 
• In thick bottom cooking pan/wok heat ghee/oil. Once the oil is hot enough add :

1. Cumin seeds 
2. Mustard seeds 
3. Once seeds start spluttering add green chili and grated ginger. 
4. Cook for 30 seconds. 

Spices cooking in ghee 

• Add potato pieces and cook for 2-3 minutes with continuous stirring. 

Potato pieces cooking with spices 

• Drain the soaked daal. Keep the water aside and add the soaked daal to contents in wok. 

Soaked Red lentil added 

• Cook for 3-4 minutes with continuous stirring. They daal will change color to pale yellow and potato pieces will be almost cooked. 

After 3minutes of cooking 

• Add sponge gourd pieces. Mix nicely. 

Sponge gourd added and mixed 

• Add 

1. Tomato paste /pieces
2. Chopped Coriander 
3. Turmeric 
4. Salt 
5. Kashmiri red chili powder 

All ingredients added 

• Mix nicely and cover the wok/pan. 

Ready to be covered and cooked on low heat 

• Bring the heat to low and cook with stirring every now and then. 
• Since sponge gourd is made up of 94 %water thus it will start releasing water. After two to three minutes it will be observed that the content in wok are submerged in liquid. Fresh sponge gourd releases lots of water. 

After 5 minutes of cooking 

Keep cooking with cover on the cooking container.If required add 15 to 20 ml water kept aside after drawing daal. 

After 10 minutes of cooking 

• It will take almost another 10 to 15minutes for the Daal to get cooked and dissolve completely in the liquid to make thick paste like gravy with sponge gourd pieces in it.

Sponge gourd-Red lentil Sabzi 

Sponge gourd-Red lentil Sabzi (घीया तुरई - मसूर दाल सब्जी) 

• Serve hot Sponge Gourd - Red Lentil Sabzi with roti /parantha. 

Tips : 

• Always use fresh, thinner, firm Sponge gourd. 
• Cook on low flame. 
• Add water as and when required in small proportions. 
• Check green chili before use for it's hotness. 

Suggested Variations :

• Once sabzi is cooked add 2 teaspoons of hot ghee (clarified butter), it enhances the taste of sabzi. 
• Use broken red chili pieces instead of green chili. 
• Add 1teaspoon garam masala for extra flavor and spiciness. 
• Kadi patta (Curry leaves) can be added to oil along with ginger and green chili while preparing tadka (tempering).