| Prep: 15 mins | Cook: 25 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 150 | 7g | 1g | 16g |
| sugars | fibre | protein | salt |
| 4g | 5g | 7g | 0.75g |
There are countless reasons to be passionate about recipes, but this Spine Gourd Stir Fry with Lentils is one that particularly warms my heart. For me, this dish is the perfect blend of hearty mountain fare I grew up loving and the fresh vegetable-based cuisines I’ve come to appreciate over time. What’s even more appealing is that it’s a recipe both newer cooks and seasoned chefs can enjoy creating.
Rooted in Tradition
One of the primary elements that make me fall in love with the Spine Gourd Stir Fry with Lentils is its unique ingredients, particularly the spine gourd—also known as teasel gourd or kantola. This ingredient is native to the Indian subcontinent, and its incorporation into the dish adds a distinct, mildly bitter flavor that beautifully complements the creamy yellow lentils (moong dal).
This recipe may remind some of traditional Indian stir-fries or even certain Mediterranean vegetable dishes. The blend of mustard seeds, cumin seeds, and garam masala creates a bouquet of spices that’s both comforting and invigorating. For a twist, serve this alongside some freshly made roti or basmati rice to experience an explosion of flavors.
Health Benefits Galore
Another reason to adore this dish is its array of health benefits. Spine gourd is rich in dietary fibers, vitamin C, and antioxidants. Combined with the lentils, which provide an excellent source of plant-based protein and essential nutrients like iron and potassium, this recipe becomes a powerhouse of health benefits.
If you’re on a health journey, this dish is an excellent way to enjoy sumptuous meals without compromising on wellness. Not only will you be indulging in a plateful of flavors, but you’ll also be contributing to your long-term health goals, much like the importance of maintaining a balanced diet recommended in various health guidelines.
Versatile and Complementary
The beauty of the Spine Gourd Stir Fry with Lentils lies in its versatility. On warmer days, I enjoy serving this stir fry with a simple salad dressing to keep things light. During chilly Colorado evenings, nothing beats pairing this with some wholesome baked trout or venison stew to keep the mountain vibes alive. It’s a dish that fits seamlessly into various meal settings and can hold its own as a hearty vegetarian main or a delicious side.
The combination of spine gourd and lentils makes for an unforgettable dish that’s both nutritious and delicious. Whether you’re cooking for yourself or your loved ones—yes, even for Gordon, my better half—this recipe is sure to be a hit at the dinner table.
What You’ll Need
- 1 pound spine gourd (also known as teasel gourd or kantola), sliced thin
- 1 cup split yellow lentils (moong dal)
- 1 large onion, finely chopped
- 2 medium tomatoes, chopped
- 2-3 green chilies, chopped
- 1 tablespoon ginger-garlic paste
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1/2 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon coriander powder
- 1 teaspoon garam masala
- Salt to taste
- 2 tablespoons vegetable oil
- Fresh cilantro leaves, chopped (for garnish)
- Lemon wedges (for serving)
Method
Step One
Rinse the split yellow lentils (moong dal) thoroughly and cook them in a pot with sufficient water until they are soft but not mushy. Drain any excess water and set aside.
Step Two
Heat 2 tablespoons of vegetable oil in a large pan over medium heat. Add the mustard seeds and cumin seeds. When they start to splutter, add the finely chopped onion and sauté until they turn golden brown.
Step Three
Add the ginger-garlic paste to the pan and sauté for another minute until the raw smell disappears. Then, add the chopped green chilies and tomatoes. Cook until the tomatoes soften and oil starts to separate from the mixture.
Step Four
Add the sliced spine gourd to the pan. Stir well to combine with the tomato and onion mixture. Cook for about 10 minutes or until the spine gourd is tender.
Step Five
Sprinkle in the turmeric powder, red chili powder, coriander powder, and salt to taste. Mix well to evenly coat the vegetables with the spices.
Step Six
Add the cooked yellow lentils (moong dal) to the pan. Stir gently to combine and cook for an additional 5 minutes to allow the flavors to meld together.
Step Seven
Finish by adding the garam masala and stir everything one last time. Cook for another 2 minutes and then turn off the heat.
Step Eight
Garnish the stir-fry with freshly chopped cilantro leaves. Serve hot with lemon wedges on the side.
