TORAI-CHANA DAL CURRY/ RIDGED WITH SPLIT CHANA DAL/ तोरी-चना दाल करी
Tori/Ridged/sponge gourd is a summer vegetable which belongs to the gourd family and very fondly cooked in India. Cultivated in almost the whole country is cooked plain or sometimes with vadi or lentils. Moong and chana dal go very well with this healthy gourd. In this version of mine, tori is cooked with chana dal(split Bengal gram) by giving an onion-tomato masala tadka as a final step. A few aromatics and regular spices add the taste. To prepare this sabzi, gourd is peeled firstly, and then it’s spongy flesh is chopped into cubes or roundles. The subzi is cooked dry or with the gravy. Today I’m going to share the Punjabi style Tori-Chana Dal Curry
Tori or ridged gourd has numerous health benefits. This is so fibrous and has big water content. This easy to digestible gourd has low-calorie content, so boon for weight watchers. This vegetable is diabetic friendly and regular intake helps to maintain the blood sugar levels.
Prep time – 30 min(prep time requires soaking chana dal)
Cook time – 20 min
Course – Main
Cuisine – North India (Delhi, Punjab, Haryana)
Serves – 4
Author – Bharti Dhawan
INGREDIENTS REQUIRED
• Tori/Torai/Ridged gourd- 500 g (peeled and cubed)
• Chana dal – 1 bowl/100 g(washed and soaked for 30 minutes)
• Finely chopped onions – 1 large
• Finely chopped tomatoes – 1 large
• Ginger-garlic-chilly paste – 1 tsp
• Water – 2 cups
• Ghee/oil – 1 tbsp or to taste
• Jeera/whole cumin – 1 tsp
• Salt – 2 tsp/to taste
• Haldi/turmeric – 1 tsp
• Red chilly powder – 1 tsp
• Coriander/dhania powder – 1 tsp
• Garam masala – 1 tsp
• Fresh coriander leaves for garnish- 1 tbsp
DIRECTIONS TO MAKE TORAI-CHANA DAL
1- Heat ghee in a pressure cooker and add jeera/whole cumin. When crackle, add chopped ginger and garlic.
2- Bhunow(roast) ginger-garlic for a few seconds and add the chopped onions. Stir to roast the onions until golden
3- Add all the powdered spices except salt and garam masala. Bhunow spices for a few seconds
4- Add chopped tomatoes and cook the masala until ghee leaves from the sides of cooker
5- Add chopped torai/tori cubes and chana dal. Mix well to coat with onion-tomato masala.
6- Add water and salt at this stage. Close the cooker with the lid and cook the sabzi for 10 minutes at medium flame
7- When cooked, allow the cooker to cool down and add garam masala. Cover the cooker once again so that sabzi soaks aromatic garam masala
8- Garnish with some coriander leaves and Serve the tasty and healthy Tori-Chana Dal sabzi with roti or rice in the main course
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