Monday, 27 June 2016

Protein rich food recipe - Lauki (Bottle gourd) moong dal curry

Lauki moong dal is a delicious combination of lauki vegetable and lentils. Lauki moong dal goes well with steamed rice, parathas or pulkas. Usually lauki vegetable is not popular in many houses including mine that is why my mother always makes different recipes from lauki vegetable. This recipe is easy to prepare, very healthy too

Main ingredient of lauki moong dal recipe is - lauki(bottle gourd) and Moong dal

Lauki helps to improve digestion. We usually have lauki juice during urinary tract infections as lauki helps to reduce it.Lauki vegetable is very popular for weight loss as it is rich in dietary fibers. In Ayurveda, lauki is recommended to reducing liver inflammation.
Moong dal is a super food. It is protein rich food, comes into the low glycemic index food category. It is very light and easy to digest. It contain good source of iron.

Health benefits of lauki moong dal recipe
  1. Lauki moong dal is protein rich food. Proteins help a lot in wear and tear of the body.
  2. It is rich in minerals such as phosphorus, chromium, copper, manganese, dietary fiber and other nutrients also. It helps to regulate the blood sugar in the body. We can consider lauki moong dal recipe in diabetes treatment.
  3. Lauki moong dal recipe is good for hairs also, as it is rich in iron, zinc, calcium, magnesium etc.
  4. Lauki moong dal recipe is very nutritious it helps to reduce the cholesterol level in the body.
  5. It contain good amount of antioxidants, prevent cell from environmental damages.
Serving size–10 people
Preparation time - 15 minutes
Lauki (bottle gourd)–700gm (1 no)
Moong dal–100gm
Urad dal - 1 tbsp.
Chana dal - 1 tbsp.
Garlic - 2 tbsp.
Rai (mustard seeds) - 1 tsp
Jeera (cumin seeds) - 1 tsp
Red chilli - 6 no
Hing (asafetida) - 1/2 tsp
Turmeric - 1 tsp
Salt- as per taste
Water - 2.5 cups
Oil - 1 tbsp.

1- Wash, peel and cut lauki(bottle gourd) into small pieces.

2- In cooker add chopped lauki pieces, moong dal, haldi, salt and water. Mix well and cook it until 3 vessel came.

3- When lauki and moong dal cooked,Mash the mix with the help of masher.

For tempering 
Heat a pan add oil, add garlic, fry it for 30 seconds, then add chana dal and urad dal , cumin seeds, mustard seeds, dry chili fry it until it become golden colour, in the last add hing fry for a while.  

Mix the tempering to cooked lauki moong dal and mix it well.

Serve hot with rice or chapattis.

Nutritional Information Protein rich food recipe - Lauki (Bottle gourd) moong dal curry
Energy kCal - 791.0,
Protein, gm - 37.0,
Carbohydrates, gm - 112.0,
Fat, gm - 21.0,

Dietary Fiber, gm - 31.0,
Vitamin A, mcg - 118.6,
Vitamin B1, mg - 0.9,
Vitamin B2, mg - 0.5,
Vitamin B3, mg - 5.1,
Vitamin B6, mg - 0.0,
Vitamin B9 Folic Acid, mcg - 180.3,
Vitamin B12, mcg - 0.0,
Vitamin C, mg - 9.8,
Vitamin D, mcg - 0.0,
Vitamin E, mg - 0.0,
Vitamin K, mcg - 0.0,
Calcium, mg - 363.7,
Phosphorus, mg - 755.0,
Iron, mg - 14.3,
Magnesium, mg - 418.0,
Copper, mcg - 1308.9
Manganese, mg - 1002.7,
Molybdenum, mcg - 547.0,
Zinc, mg - 6.2,
Chromium, mcg - 353.5,
Selenium, mcg - 0.0,
Omega 3, mg - 603.0,
Omega 6, mg - 5893.0

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