| Prep: 15 mins | Cook: 30 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 155 | 3.7g | 0.5g | 25.6g |
| sugars | fibre | protein | salt |
| 5.8g | 7.3g | 8.2g | 0.20g |
When the experience of southern kitchen meets the fiery tongue of Africa, you get what I like to call an Afro-Southern fusion delight. My lifelong exploration of Afro-Southern cuisine has brought me to a wealth of hearty, warm and flavorsome recipes. One such flavorful delight on my adventurous culinary journey is the Pointed Gourd and Lentils Dal.
A Dance of Flavors
The Pointed Gourd and Lentils Dal is an exciting convergence of different flavours. It brings together the earthy richness of pigeon pea lentils and crisp freshness of pointed gourd. The fiery hint of green chilies and the warmth of turmeric teases the palate while the scent of cumin and mustard seeds heighten the sensory experience. Dollops of vegetable oil, red chili powder for some oomph, and a dash of asafoetida enhance the robust flavor profile. And of course, the final flourish – a sprinkle of freshly chopped coriander leaves that adds that refreshing note to this aromatic dalliance of ingredients.
More Than Just a Tickle for the Tastebuds
Beyond its great taste, what endears me to the Pointed Gourd and Lentils Dal is its impressive nutritional value. The pigeon pea lentils are a great source of protein and dietary fiber. They provide essential nutrients such as molybdenum, manganese, and folate. The pointed gourd, known for its low calorie count, is also rich in vitamins A and C. And let’s not forget the antioxidant benefits of turmeric and the digestive benefits of asafoetida.
This dal is not only a comfort food but it’s a conscious choice for anyone looking for a nutrient-dense meal. I recommend you try it out with a comforting bowl of Jeera Rice or some wholesome Chapatis.
The Pointed Gourd and Lentils Dal is similar to the well-loved Indian dal Tadka, with the added nutrition and distinct flavor notes of the pointed gourd. It’s a recipe of comfort, of health, and of soulful fusion. And to me, that’s what good food is all about.
What You’ll Need
- 1 cup Pigeon Pea Lentils (Toor Dal)
- 2 cups of Pointed Gourd (Parwal), diced
- 1 medium Onion, finely chopped
- 1 large Tomato, chopped
- 2 Green Chilies, slit
- 1 teaspoon of Ginger, minced
- 2 cloves of Garlic, minced
- 1/2 teaspoon of Turmeric Powder
- 1 teaspoon of Red Chili Powder
- Salt to taste
- 2 tablespoons of Vegetable Oil
- 1 teaspoon of Cumin Seeds
- 1/2 teaspoon of Mustard Seeds
- 1/2 teaspoon of Asafoetida (Hing)
- 2 Dry Red Chilies
- 2 tablespoons of Fresh Coriander Leaves, chopped
- 4 cups of Water
Method
Step One
In a pressure cooker, add the pigeon pea lentils (toor dal) and 3 cups of water. Cook on medium heat for about 15-20 minutes until the lentils are soft and well cooked.
Step Two
While the lentils are cooking, take a pan and heat the vegetable oil over medium heat. Add the mustard seeds and when they start to crackle, add the cumin seeds, dry red chilies, and asafoetida. Saute for a few seconds.
Step Three
Add the finely chopped onions to the pan and sauté till they turn translucent. Then add the minced ginger and garlic to the pan and sauté for another minute.
Step Four
Add the diced pointed gourd (parwal) to the pan and stir well. Cook for about 10 minutes until they soften. Add the chopped tomato, turmeric powder, red chili powder, and slit green chilies. Sauté for another 2-3 minutes.
Step Five
By this time, the lentils should be cooked. Add them to the pan along with salt to taste. If the mixture seems too dry, add the remaining cup of water. Simmer on low heat for 10-15 minutes till the flavors blend together.
Step Six
Lastly, garnish with chopped fresh coriander leaves. Your Pointed Gourd and Lentils Dal is ready to serve. Enjoy it with hot rice or roti.
