Bottlegourd-Spinach Dal is a South Indian lentil soup that's full of
flavor and nutrition. Bottlegourd is great for many digestive ailments,
while spinach is rich in vitamin A, vitamin C, magnesium, and
riboflavin whic help reduce
inflammation associated with arthritis, asthma, heart disease.
Cooking Time: 15
3/4 cup toor dal (red gram/lentil)
1 cup bottlegourd (lauki, sorakaya), peeled and cut
into 1/4-inch pieces
2 cups spinach, chopped
powder Salt to taste
3 tsp coriander seeds (dhania)
1/4 tsp cumin seeds (jeera)
3-4 green chillies (adjust to taste)
1/4-inch piece ginger, grated
1/2 cup coconut, freshly grated or dried
2 tbsp cilantro leaves (coriander leaves), chopped
Cook the toor dal in the pressure
cooker with 1 1/4
cups water and a little turmeric powder for 4-5 whistles.
In a deep saucepan, boil bottlegourd and spinach with
1/4 cup water,
salt, and a little turmeric powder.
While the veggies are cooking, grind the masala in a
- coconut, green chillies, and cumin seeds - with a little water into a
When the bottlegourd is almost tende, add the ground
masala and boil for 2-3 minutes until the bottlegourd and masala are
Mash and add the cooked dal to the vegetables along
with salt a needed.
Heat oil in a small pan for the seasoning. Add hing
and mustard seeds. When the seeds start to pop, add the curry leaves
and fry for a few
seconds. Pour over the bottlegourd-spinach dal and stir.
Let the dal come to a boil.
Serve hot with hot rice and ghee or with roti.
Spinach Masala Dal
Dals and Soups
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