Indian · Dinner
Bottle Gourd Lentil Soup
A comforting North Indian dal built from toor dal simmered with bottle gourd until the vegetable turns silky and the lentils break down into a thick, spoonable soup. Finished with a cumin-mustard seed tempering, turmeric and green chili, it is served hot with steamed rice or roti.
$2
10 minsPrep
30 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
297Calories
14.8gProtein
4.2gFat
48.4gCarbs
5.2gSugar
13.5gFiber
720mgSodium
5mgChol
1.9gSat Fat
745mgPotassium
98mgCalcium
4.2mgIron
0mcgVitamin B12
8mgVitamin C
vegetarian
gluten-free
low-calorie
high-fiber
low-cholesterol
spice-route
hidden-gems
vegan
gluten-free
low-calorie
Instructions
1
Prep
Rinse the toor dal under running water until clear. Peel and cube the bottle gourd into small pieces.
2
Simmer
Combine the rinsed dal, cubed bottle gourd, water, and turmeric in a saucepan. Bring to boil over high heat, then reduce to medium-low and simmer uncovered 25 minutes until soft.
3
Bloom
Stir in the ginger-garlic paste and slit green chili. Simmer over medium-low heat 5 minutes until raw smell fades, mashing some dal with a spoon.
4
Temper
Melt ghee in a small pan over medium heat. Add cumin and mustard seeds; fry 30 seconds until mustard seeds stop sputtering.
5
Finish
Add curry leaves and asafoetida to the tempering pan; fry 20 seconds over medium heat until curry leaves turn crisp. Pour tempering into dal with salt.
6
Plate
Ladle the dal into a bowl and serve hot.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 1 1/3 cup330g toor dal
- 2 cup300g bottle gourd
- 2 1/2 cups600ml water
- 1/2 tsp1/2 tsp turmeric
- 2 tsp2 tsp ginger-garlic paste
- 11 fresh green chili
- 2 tsp2 tsp ghee
- 1 tsp1 tsp cumin seeds
- 1/2 tsp1/2 tsp mustard seeds
- 8-10 curry leaves
- 1/4 tsp1/4 tsp asafoetida
- 1/2 tsp1/2 tsp salt
