Looking for a Personalized Diet Plan?

arrowTry the Hint app
Ridge gourd chana dal curry
  • Serving Size 1 Small Cup (100 g)
  • Calories87.7 kcal
  • Carbs9.1 g (36.3 kcal)
  • Protein4.4 g (17.6 kcal)
  • Fats3.8 g (33.8 kcal)

Ridge gourd chana dal curry recipe

Ridge gourd chana dal curry is a good source of dietary fiber, copper, manganese, vitamin C, vitamin D, and an excellent source of selenium. It helps in weight reduction and strengthens bones.

Cooking time: 15 minutes

Serves: 6 persons

Ingredients
Bengal gram dal
100 Grams
Ridge gourd
300 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
1 Table Spoon
Curry leaves
5 Grams
Cumin seeds
0.5 Tea Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
150 Grams
Red chilli powder
0.5 Tea Spoon
Instructions
1
Chopping
Peel the ridge gourds and chop them into small pieces
2
Cooking
Heat one tablespoon oil in a pressure cooker, add the mustard seeds, cumin seeds, curry leaves, and green chilies. Saute them until the seeds start spluttering. Add the chopped ridge gourd to the cooker along with chana dal, pour water, and cook for at least three whistles. Later, to the cooked ridge gourd and dal add salt along with red chili powder. Mix the ingredients well and allow them to cook for 5 more minutes.
3
Serve
Once the curry is done, garnish with coriander and serve it with hot rice.
Nutrition Label

Ridge gourd chana dal curry

  • Serving Size1 Small Cup (100 g)
  • Calories87.7 kcal
  • Carbs9.1 g
  • Fiber4.0 g
  • Sugar0.5 g
  • Protein4.4 g
  • Fat3.8 g
  • Saturated fat0.6 g
  • Mono unsaturated fat1.3 g
  • Poly unsaturated fat1.4 g
  • Cholesterol0.0 mg
  • Sodium171.5 mg

Glycemic Index

30 Low
Low
Medium
High

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

NutrientRidge gourd chana dal curryDodaka bhajiPeechi KariPeerkkangai Kari
Calories87.7 kcal66.5 kcal66.5 kcal66.5 kcal
Carbs9.1 g2.3 g2.3 g2.3 g
Protein4.4 g1.5 g1.5 g1.5 g
Fat3.8 g5.7 g5.7 g5.7 g
Fiber4 g2.7 g2.7 g2.7 g
Sugar0.5 g0.6 g0.6 g0.6 g
Sodium171.5 mg335.3 mg335.3 mg335.3 mg
Cholesterol0 mg0 mg0 mg0 mg

Looking for a Personalized Diet Plan?

Try the Hint app

promo banner
promo banner