Tempting Turai Dal

Tempting Turai Dal
Ridge gourd is known as tori or turai in hindi. There is much goodness in ridge gourd especially for the weight loss diet. First it is extremely low in saturated fat content; secondly, it possesses a lower consumption of cholesterol towards the body; thirdly, it offers very reasonable amount of fat and calories; Last but not least it includes a lot of water within it. Consuming these particular veggies keeps you satiated for extended time period.
 
Prep time – 15 min
Total time- 15min
Serves- 4
 
Ingredients:
1. Ridge gourd/ tori - 1 1/2 cup ( peeled and chopped)
2. Toor dal – ½ cup
3. Turmeric powder – a pinch
4. Oil – 1 tsp
5. Salt as required
 
Seasoning:
1. Mustard seeds -3/4 tsp
2. Cumin seeds – 1tsp
3. Urad dal – 3/4tsp
4. Red chilli – 1
5. Hing – a pinch
6. Ginger – 1tbsp ( finely chopped)
7. Dhaniya leaves – for garnishing
 
Method:
1. Pressure cook toor dal , till soft and mushy
2. Cook chopped ridge gourd in less water adding salt and a pinch turmeric powder. Cook till it become soft.
3. Add cooked dal to it and bring it to boil. (You can add water to adjust the consistency of the dal as required.
4. Heat oil in a pan/seasoning kadai add the seasonings and sauté it for few min and pour it into the dal check for salt and garnish it with coriander leaves.
5. Serve hot with rice or roti.
 
Nutritive value per serving( 1katori):
Calories- 150 kcal
Protein- 11g
Carb- 7g
Fat- 2g

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