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Sambhar is quite popular in south Indian cuisine and it is prepared using daal and various vegetables like shallots,ladies finger, brinjal and drumsticks.But this one is prepared using Ivy gourd and Ridge gourd,both veggies are nutritious and good source of fiber.This curry can be  served with iddly,dosa or Rice.

Ingredients

1. Toor dal(Parippu) – 100 gms
2. Kovakka(tindora/Ivy gourd,cut lengthwise) – 100gm
3. Peechinga(Ridge Gourd/Turai,cut into 1/2” lengthwise) – 100 gms
4. Turmeric powder – 1/4 tsp
5. Coriander powder – 2tbsp
6. Red chilly powder – 2 tbsp
7. Grated coconut – 1/2 cup
8. Cumin seeds(jeerakam) – 1/4 tsp
9. Tomato (medium,chopped) – 1
10. Shallots- 6
11. Tamarind – size of a gooseberry
12. Sambhar Masala – 2 tsp
13. Curry leaves
14. salt
15. Coconut oil
16. Mustard seeds-1/2 tsp
17. Dry red chilly –2
18. Fenugreek seeds – 1/4 tsp

Preparation

1. Pressure cook daal with 1 sprig curry leaf,turmeric powder and 2 shallots.
2. Heat 2 tsp oil in a pan.Roast grated coconut,red chilly powder,coriander powder ,cumin seeds,shallots (4),curry leaves till coconut turns brown in color.Grind it into a fine paste.
3. Once daal is cooked well, open the lid and add the veggies and salt.
4. Let it cook and once the vegetables are cooked well,add tamarind mixed with 1/2 cup of water to it. Mix well.
5. Once tamarind is boiled well,add chopped tomato,Sāmbhar masala powder and coconut paste.mix well and cook for 2-3 minutes.
6. Remove from fire.
7. For seasoning,heat oil in a pan.Splutter mustard seeds,once it is done add red chilly and fenugreek seeds.Add it to the curry.
8. Garnish with Curry leaves.
9. Serve with Rice.

This is a nutritious,healthy and delicious curry prepared with moong daal and turai.Moong daal is easy to digest and it is rich in proteins and iron.Ridge gourd is also known as Luffa or Chinese okra.Ridge gourd juice is a good natural remedy for Jaundice.This recipe is  adapted from Tarla Dalal’s low fat Indian recipe book  “cooking with 1 teaspoon of oil”.The good thing about this recipe is that it uses only 1tsp of  oil.This goes great with roti or chappathi.

Ingredients

1. Ridge gourd (peeled and chopped) – 2 cups
2. Moong daal(yellow) – 1/4 cup
3. Onion(chopped finely)- 1/4 cup
4. Ginger-green chilly paste – 1 tsp
5. Turmeric powder- 1/4 tsp
6. Cumin seeds – 1/4 tsp
7. Asafoetida – a pinch
8. Red chilly powder – 1 tsp
9. Garam Masala – 1/4 tsp
10. Oil – 1 tsp
11. Salt
12. Coriander leaves(chopped) – 2tbsps

Preparation

1. Clean and wash moong daal.
2. In a pressure cooker, add moong daal,chopped onion, ridge gourd,ginger-green chilly paste and turmeric powder with 2 cups of water and cook for 2-3 whistles or until dal is cooked .
3. Heat oil in a pan. add cumin seeds,asafoetida,chilly powder and gram masala and fry till the seeds crackle.
4. Pour this tempering over the prepared dal.
5. Add salt and simmer for 5- 7 minutes.
6. Garnish with chopped coriander leaves.
7. Serve hot with roti.

Recipe Source:Tarla Dalal’s “cooking with 1 teaspoon of oil”