Turiya Mag Ni Dal

Turiya Mag Ni Dal is a light, flavorful curry made with ridge gourd and moong dal, cooked in a blend of Indian spices. This dish is mildly spiced, nutritious, and perfect with roti or steamed rice

For a Serving Size of Two:

Ingredients:

• 1 medium ridge gourd (turiya), peeled and chopped (about 200 grams)
• 1/2 cup moong dal (split green gram), soaked for 30 minutes
• 1 medium tomato, finely chopped (about 100 grams)
• 1 small onion, finely chopped (about 50 grams)
• 1 green chili, slit
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon cumin seeds
• 1/4 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• 1/2 teaspoon coriander powder
• 1 tablespoon oil
• Salt to taste
• Fresh coriander leaves for garnish
• 2 cups water

Procedure:

• Heat oil in a pan and add mustard seeds and cumin seeds. Let them splutter.
• Add the chopped onions and green chili, sauteing until the onions turn translucent.
• Add tomatoes, turmeric powder, red chili powder, and coriander powder, and cook until the tomatoes are soft and the oil separates.
• Drain the soaked moong dal and add it to the pan along with the chopped ridge gourd.
• Add water and salt, then cover and cook on low heat for 15-20 minutes, or until the dal and ridge gourd are tender.
• Garnish with fresh coriander leaves before serving.

Nutritional Benefits:

• Calories: 488 kcal
• Protein: 30.7 g
• Carbohydrates: 3.3 g
• Fat: 39.3 g