Recipe Cooked, Photographed and Written by Praveena
Prep Time:5 mins CookTime:15 mins Cuisine: Indian
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A dal/stew cooked with this combination is definitely going to give the sufficient nutrients to the body. This is a very simple, quick recipe that’s Vegan + Gluten free.
I have given the step wise pics for both below recipe I used a pressure cooker to make this dal / stew, but you can make it on stove top / instant pot, with the same recipe.
Table of Contents:
- Health Benefits of ‘Lauki Moong Dal / Bottle Gourd Lentil Stew’:
- How to serve, ‘Lauki Mung Dal / Sorakaya Pappu’:
- Other recipes from my blog:
- Step wise pics Procedure for ‘Sorakaya Pesarapappu / Lauki Mung Dal’:
- Prep Work (common for both methods):
- Stove Top Method Lauki Moong Dal:
- Instant Pot Method Lauki Moong Dal:
- Tempering (common for both methods):
- Tips:
- Result:
- Ingredients, Accessories on ‘AMAZON’ to ‘SHOP’:
- Recipe Card & Print:
Health Benefits of ‘Lauki Moong Dal / Bottle Gourd Lentil Stew’:
Bottle Gourd / Lauki / Sorakaya, has many health benefits like it cools your body, helps in weight loss, treats urinary tract infections, cures tummy troubles, keep your heart healthy, relieves stress, is useful for reproductive system.
Yellow mung lentils / Pesarapappu, has benefits of non-animal protein, rich source of dietary fibre and other nutrients.
To conclude, this dal recipe is suitable for Vegan, Vegetarian, Gluten free, Low carbs, Low fat, Plant based, weight watchers diet.
How to serve, ‘Lauki Mung Dal / Sorakaya Pappu’:
This lentil based stew is very mild in spice and very low in carbs too. Hence, its accompanied along with some carbs like wheat / rice.
This, Sorakaya pesarapappu / Lauki mung dal, is generally served as a side dish / accompaniment for Plain rice, chapati, pulka, roti.
You can see in the below platter, how this dal is served as a side along with steamed plain rice, curry . Full details of the below platter⇒⇒ Bhojanam / Thali / Platter # 10
Other recipes from my blog:
Before starting to cook, don’t forget to see the Tips mentioned at the end.
Instant Pot recipes collection⇒ Electric Pressure Cooker / Instant Pot Recipes
Dal Recipes collection here⇒ Dal / Pappu / Lentil Stew
Curry Recipes collection here⇒ Curry / Koora / Stir Fry
Appetiser recipes collection⇒ Starters / Snacks
Related Posts:
- Yellow Moong Dal Idli / Pesarapappu Idli
- Pesarapappu Payasam / Yellow Moong Dal Kheer
- Mamidikaya Palakoora Pappu / Raw Mango Spinach Dal (Instant Pot, Stove Top)
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Ingredients:
- Bottle Gourd / Sorakaya / Lauki – 1 (small size)
- Green Chillies – 6 to 7
- Tomatoes – 2 (large size)
- Yellow Mung Dal / Yellow Split Lentils / Pesarapappu – 1 cup
- Tamarind – 1 tablespoon (puree / dry)
- Salt – 2 teaspoons
- Red Chilli Powder – ½ teaspoon
- Turmeric Powder – ½ teaspoon
- Water – as required (for boiling, cooking)
Ingredients for tempering:
- Cooking oil – 3 tablespoons
- Mustard seeds / Aavalu – ½ teaspoon
- Jeera / Cumin Seeds – ½ teaspoon
- Asafoetida / Hing / Inguva – ¼ teaspoon
- Dry Red Chillies – 3
- Curry Leaves – 5
- Green Chillies – 1
- Garlic – 3 pods (optional)
Special Ingredients:
- Asafoetida / Hing / Inguva
- Green Chillies
Step wise pics Procedure for ‘Sorakaya Pesarapappu / Lauki Mung Dal’:
Prep Work (common for both methods):
Stove Top Method Lauki Moong Dal:
Instant Pot Method Lauki Moong Dal:
Tempering (common for both methods):
Tips:
- This is a No Onion, No Garlic recipe, but you can add garlic in the tempering too.
- In the place of Lauki, you can replace with tinda too.
- Adjust the salt and spice as per your taste, but the expected spice for this recipe is very mild.
- Storage: The storage time of this pappu / lentil stew at room temperature is just 1 day but when refrigerated stays good up to 2-3 days.
Result:
- The taste of this pappu/ lauki mung dal is very mild in spice and the texture is very soft.
- It is suitable for even age old adults with very few teeth.
- This, sorakaya pesarapappu / lauki mung dal served as a side just like in the platter, Bhojanam / Thali / Platter # 10
Ingredients, Accessories on ‘AMAZON’ to ‘SHOP’:
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Recipe Card & Print:
Lauki Mung Dal / Sorakaya Pappu / Bottle Gourd with Lentils
Equipment
- Sauce Pan / Vessel (for stove-top method)
- Instant Pot or Electric Pressure Cooker (for IP method)
- Small Frying pan (for tempering)
Ingredients
- 1 count Bottle Gourd / Sorakaya / Lauki (small size)
- 6 to 7 count Green Chillies
- 2 count Tomatoes (large size)
- 1 cup Yellow Mung Dal / Yellow Split Lentils / Pesarapappu
- 1 tablespoon Tamarind (puree / dry)
- 2 teaspoons Salt (or as per taste)
- ½ teaspoon Red Chilli Powder
- ½ teaspoon Turmeric Powder
- as required Water (for boiling, cooking)
Ingredients for Tempering:
- 3 tablespoons Cooking oil
- ½ teaspoon Mustard seeds / Aavalu
- ½ teaspoon Jeera / Cumin Seeds
- ¼ teaspoon Asafoetida / Hing / Inguva
- 3 count Dry Red Chillies
- 5 count Fresh Curry Leaves
- 1 count Green Chillies
- 3 pods Fresh Garlic (optional)
Instructions
Prep Work (common for both methods):
- Firstly, take the lentils / dal into a vessel, wash them twice thoroughly. Pour water up to the level where the lentils are soaked.
- Wash the tomatoes, lauki. Peel the skin of the bottle gourd / sorakaya. Cut the bottle gourd / lauki and tomatoes into small pieces. Slit the green chillies length wise.
Stove Top Method Lauki Mung Dal:
- Transfer the tamarind puree, pieces of tomatoes, bottle gourd and green chillies onto the dal in the stove top vessel.
- Add little more water. Close the lid, put it on stove top, under medium flame and cook until the dal becomes soft. Takes 12-15 mins.
- When the dal, veggies are well cooked, open the lid. Add salt , turmeric powder and red chilli powder. Add ½ cup of water and switch the flame on under medium. Stir everything thoroughly and let it cook for up to 2-3 mins.
Instant Pot Method Lauki Mung Dal:
- Transfer the washed lentils into the instant pot vessel. Add the tamarind and the pieces of lauki, tomatoes, green chillies. Pour enough water to soak the lentils completely.
- Close the IP lid. Set the mode to PRESSUE COOK, time to 5 MINS, pressure level to HIGH, vale to SEALING.
- Later, when the timer is done, IP beeps. Then, release the pressure naturally (NPR). Open the lid, add the salt, red chilli powder, turmeric powder and ½ cup of water.Set the mode to SAUTE for 2 mins. Mix up everything.
Tempering (common for both methods):
- On stove top under medium flame, put a small frying pan. Add all the 'Ingredients for tempering'. Gently stir until the seeds pop. Takes 3-4 mins.Pour all of the tempering content onto the dal. Give a gentle mix. Transfer the dal into a serving dish. Done!
Notes
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