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Chopping
Peel the skin and chop the bottle gourd into small cubes.
- Serving Size 1 Small Cup (100 g)
- Calories108.6 kcal
- Carbs12.1 g (48.6 kcal)
- Protein5.0 g (19.8 kcal)
- Fats4.5 g (40.2 kcal)
Laukee arhar dal recipe
Laukee arhar dal is a good source of dietary fiber, protein, potassium, copper, selenium, manganese, vitamin B5, vitamin E, and an excellent source of vitamin D. It helps strengthen muscles and boosts immunity.
Cooking time: 10 minutes
Serves: 4 persons
Ingredients
Bengal gram dal
1 Table Spoon
Black gram dal
1 Table Spoon
Red gram dal
50 Grams
Elongate bottle gourd
250 Grams
Chillies green - all varieties
5 Grams
Curry leaves
5 Grams
Asafoetida
1 Grams
Chillies red
5 Grams
Turmeric powder
0.5 Tea Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
50 Milliliter
Instructions
1
2
Seasoning
Heat the oil in a nonstick pan, add the mustard seeds, urad dal (black gram dal), chana dal (bengal gram dal), tur dal (red gram dal), turmeric, curry leaves, green chilies, asafoetida, and red chilies. Saute them until the seeds start spluttering and the dal turns golden brown.
3
Cooking
To the pan add chopped bottle gourd cubes, add water and cook them for 20 minutes while stirring occasionally. Once the pieces are tender, add salt and cook them for 5 more minutes.
4
Serve
Once the curry is done, serve it in a small cup with rice or roti
Nutrition Label
Laukee arhar dal
- Serving Size1 Small Cup (100 g)
- Calories108.6 kcal
- Carbs12.1 g
- Fiber4.2 g
- Sugar0.6 g
- Protein5.0 g
- Fat4.5 g
- Saturated fat0.8 g
- Mono unsaturated fat1.6 g
- Poly unsaturated fat1.6 g
- Cholesterol0.0 mg
- Sodium239.7 mg
Glycemic Index
30 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Laukee arhar dal | Bottle gourd curry | Chuvannaya curry | Dudhi Bhopalyachi Bhaji |
|---|---|---|---|---|
| Calories | 108.6 kcal | 92.2 kcal | 92.2 kcal | 92.2 kcal |
| Carbs | 12.1 g | 7.3 g | 7.3 g | 7.3 g |
| Protein | 5 g | 3.1 g | 3.1 g | 3.1 g |
| Fat | 4.5 g | 5.6 g | 5.6 g | 5.6 g |
| Fiber | 4.2 g | 4.1 g | 4.1 g | 4.1 g |
| Sugar | 0.6 g | 0.5 g | 0.5 g | 0.5 g |
| Sodium | 239.7 mg | 312.2 mg | 312.2 mg | 312.2 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
