Lauki (bottle gourd) and moong dal curry is a simple, light, and nourishing dish made with yellow moong dal and soft lauki. Low in fat and sodium but rich in potassium, fibre, and protein, it supports heart health and helps regulate blood pressure.
Bottle gourd (lauki) is a cooling and hydrating vegetable, composed of almost 90% water, which makes it excellent for digestion and weight management. For people with high blood pressure, lauki is especially beneficial due to its low sodium and high potassium content, which helps maintain electrolyte balance.
Moong dal, being light and protein-rich, complements lauki beautifully to make a wholesome curry. Together, they form a dish that is filling but not heavy, ensuring steady energy release without putting stress on the heart.
This curry is gently spiced with cumin, ginger, and turmeric, making it flavorful yet soothing. Since it uses very little oil and minimal salt, it’s safe for regular consumption. It can be enjoyed with chapati, phulka, or a small serving of brown rice.
Wash and soak moong dal for 20 minutes. Drain and keep aside.
Heat oil in a pressure cooker or pan. Add cumin seeds, ginger, and green chilli. Sauté for a few seconds.
Add onion and sauté until soft. Then add tomato, turmeric, and coriander powder. Cook for 2–3 minutes.
Add lauki cubes, soaked moong dal, and water. Stir and add minimal salt.
Pressure cook for 2 whistles (or simmer for 20 minutes in a pan until lauki and dal are soft).
Once pressure releases, open lid and stir gently. Adjust consistency by adding a little hot water if required.
Garnish with fresh coriander and serve hot.
Yes, lauki is hydrating, low in sodium, and safe for daily consumption.
Moong dal is best for digestion, but you can use masoor dal (red lentils) for variety.
No, it’s light, easily digestible, and perfect for lunch or dinner.
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