Dr. Apeksha Ekbote, Ph.D, RD, CDE Chief Dietitian, NephroPlus
Portions – 4
Serving Size – 1
Ingredients: –
- 250 gm peeled and cubed Ridge gourd/ Turai
- ½ cup soaked Green gram/Moong dal (Soaked for a 1-2 hours)
- 1 small onion finely chopped
- 1/4th tsp turmeric powder
- ¼ tsp coriander powder
- ½ tsp Ginger Garlic paste
- 1 green chilli slit
- 0.5gm salt/as directed by the dietician
- 1 tsp oil
- Mustard seeds and Jeera for tempering
Preparation: –
- In a kadhai, heat oil and temper with mustard seeds and jeera Add chopped onion, green chilli and ginger garlic paste and fry till onions are softly cooked.
- Add peeled and cubed ridge gourd and mix well. Cover and cook for a minute.
- Discard the water from the soaked moong dal to leach out potassium and add the dal to the vegetable.
- Mix well and add half a glass of water, salt, turmeric powder and coriander powder.
- Simmer, cover and cook till dal is 3/4th cooked, ensure that the dal is not mashed and overcooked but just right to eat.
- Serve hot with chapathis.
NUTRITIVE VALUE FOR RECOMMENDED SERVING
| Calories | 47.5 Kcal |
| Protein | 2.43 gm |
| Sodium | 105.3 mg |
| Potassium | 179.3 mg |
| Phosphorus | 51.1 mg |
NOTE: Leaching the Moong Dal will reduce the potassium content in this recipe