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Enjoy the bold, tangy flavors of Lauki Chana Dal, a traditional Indian chickpea preparation rich in protein. This vegetarian dish is DASH-friendly, supports calorie deficit goals, and is a family favorite.
Rinse 1 cup chana dal thoroughly and soak in water for 30 minutes; drain before cooking.
Peel and dice lauki (bottle gourd) into ½-inch cubes; finely chop onion, tomato, ginger, and green chili.
Heat 1.5 tbsp oil in a large pot over medium flame; add cumin seeds and let them sizzle for 20 seconds until aromatic.
Add chopped onion and sauté for 3 minutes until translucent; then add ginger and green chili, stirring for another minute.
Mix in tomatoes, turmeric, coriander, red chili powder, and a pinch of salt; cook over medium-low heat for 5-6 minutes until the tomato softens.
Add soaked chana dal, diced lauki, and 3.5 cups water. Stir and bring to a boil over medium-high heat, then reduce to low and cover. Simmer for 25-30 minutes, occasionally skimming foam and stirring gently.
Once dal and lauki are tender, stir in garam masala and adjust salt. Simmer uncovered on low for 5 minutes for ideal consistency.
Turn off the heat and let the dal rest, covered, for 5-10 minutes before serving to allow flavors to meld.
