Turai - Chana Dal Sabzi
(Sponge gourd and split chickpeas sautéed with Indian spices)
Turai ki Sabzi! It doesn’t sound enticing, right? Some things are often underrated! While we know the importance of including different vegetables, many healthy options are still overlooked. Sponge gourd, or Turai, is one such vegetable.
Why is Sponge gourd healthy?
1) Sponge gourd is a low-calorie, nutrient-dense food that increases the body's immunity and helps the digestive system.
2) Sponge gourd contains certain compounds that help regulate blood sugar, making it an excellent choice for individuals with diabetes or who are pre-diabetic.
3) Sponge gourd's high water and fibre content helps detoxify the body.
4) It has anti-inflammatory properties - beneficial for individuals with chronic inflammatory conditions, such as arthritis.
Turai is not everyone's favourite, but once you try this recipe, you might change your mind! Turai-chana dal sabzi combines sponge gourd and split chickpeas (chana dal) in a flavorful, nutritious Indian dish. Give it a try, and let me know what you think!
RECIPE VIDEO
Ingredients
For the Sabzi -
1/4 kg Sponge gourd (चिकनी तुरई / तोरी / तोरई / गिलके/ नेनुआ)
3 tbsp split chickpeas (चना दाल )
1 medium onion (प्याज़)
1 medium tomato (टमाटर)
2 tbsp groundnut oil (मूंगफली तेल)
1 tsp turmeric Powder (हल्दी पाउडर)
1 tsp red chilli powder (लाल मिर्च पाउडर )
1 tbsp kanda-lasun masala (प्याज-लहसुन मसाला)
2 jaggery pieces (गुड़ के टुकड़े )
salt as per taste (नमक स्वादानुसार )
For the garnish -
coriander leaves chopped (धनिये के पत्ते )
Method
Rinse the split chickpeas (chana dal) thoroughly 2–3 times with water. Then soak them in water for 30 minutes. During this time, the dal will absorb water, swell, and become ready for use.
Wash and cut the Sponge gourd into chunks.
Chop the onion and tomatoes, too.
Heat oil in the pan. Once the oil is hot, add mustard seeds and let them splutter.
Add onions and sauté for a minute. Then add the soaked chana dal to it.
Cover the pan and cook until the dal is tender. To check if it's done, insert a knife into one of the grains—if it goes in easily, the dal is cooked.
Once the dal is cooked, add the tomatoes and sponge gourd chunks to it.
Add the spice powders: turmeric powder, red chilli powder, kanda lasun masala, jaggery, salt and a little water. Stir well to combine the spices with the dal and veggies.
Cover and cook for 20-25 minutes on a low flame. Keep stirring the sabzi intermittently to avoid it from sticking to the bottom of the pan. Keep adding little water if needed.
Once the sponge gourd is cooked, garnish with freshly chopped coriander leaves.
TURAI - CHANA DAL SABZI IS READY TO BE SERVED !!
SERVE HOT.
Notes -
There are two types of sponge gourd available in the market (as shown below). Sponge gourd has a soft skin, and Ridge gourd has ridges on it. This recipe uses the soft Sponge gourd variety. However, you can make this sabzi with Ridge gourd too!
The Sponge gourd shrinks after it’s cooked. So it is advisable to cut it into larger pieces.
You get the perfect taste if you use the ‘Kanda-Lasun masala’ (spice powder). This masala is easily available in grocery stores and online too.
If you don’t have the ‘kanda-lasun masala’ on you, try using the garam masala powder instead.
This sabzi is served hot with roti or phulka (Indian bread).
Turai - Chana Dal Sabzi
Sponge gourd and split chickpeas sautéed with Indian spices
Ingredients
- 1/4 kg Sponge Gourd (चिकनी तुरई / तोरी / तोरई / गिलके/ नेनुआ)
- 1 medium onion (प्याज़)
- 1 medium tomato (टमाटर)
- 2 tbsp groundnut oil (मूंगफली तेल)
- 1 tsp turmeric Powder (हल्दी पाउडर)
- 1 tsp red chilli powder (लाल मिर्च पाउडर )
- 1 tbsp kanda-lasun masala (प्याज-लहसुन मसाला)
- 2 jaggery pieces (गुड़ के टुकड़े )
- salt as per taste (नमक स्वादानुसार )
- coriander leaves chopped (धनिये के पत्ते )
Method
- Rinse the split chickpeas (chana dal) thoroughly 2–3 times with water. Then soak them in water for 30 minutes. During this time, the dal will absorb water, swell, and become ready for use.
- Wash and cut the Sponge gourd into chunks.
- Chop the onion and tomatoes, too.
- Heat oil in the pan. Once the oil is hot, add mustard seeds and let them splutter.
- Add onions and sauté for a minute. Then add the soaked chana dal to it.
- Cover the pan and cook until the dal is tender. To check if it's done, insert a knife into one of the grains—if it goes in easily, the dal is cooked.
- Once the dal is cooked, add the tomatoes and sponge gourd chunks to it.
- Add the spice powders: turmeric powder, red chilli powder, kanda lasun masala, jaggery, salt and a little water. Stir well to combine the spices with the dal and veggies.
- Cover and cook for 20-25 minutes on a low flame. Keep stirring the sabzi intermittently to avoid it from sticking to the bottom of the pan. Keep adding little water if needed.
- Once the sponge gourd is cooked, garnish with freshly chopped coriander leaves.
Notes
- There are two types of sponge gourd available in the market -
i) Sponge gourd has a soft skin, and
ii) Ridge gourd has ridges on it.
This recipe uses the soft Sponge gourd variety. However, you can make this sabzi with Ridge gourd too!
- The Sponge gourd shrinks after it’s cooked. So it is advisable to cut it into larger pieces.
- You get the perfect taste if you use the ‘Kanda-Lasun masala’ (spice powder). This masala is easily available in grocery stores and online too.
- If you don’t have the ‘kanda-lasun masala’ on you, try using the garam masala powder instead.
- This sabzi is served hot with roti or phulka (Indian bread).
A healthy Indian Sponge gourd sabzi.
Did you make this recipe?
Kindly let me know in the comments section below and tag @bitesandbokeh on INSTAGRAM.