Name: Namkeen Dalia with Summer Gourds
Yield: 4 servings
Ingredients: Broken wheat (dalia) — ¾ cup (120 g); Moong dal, yellow split — 3 tbsp (40 g); Bottle gourd (lauki) — ¾ cup diced (100 g); Ridge gourd (torai) — ¾ cup diced (100 g); Ghee (cow) — 1 tbsp (15 g); Cumin (jeera) — ½ tsp (2 g); Asafoetida (hing) — 1 pinch (0.3 g); Ginger, fresh — 1½ tsp (8 g); Turmeric powder — ¼ tsp (1 g); Rock salt (sendha namak) — ¾ tsp (3.5 g); Water — 3⅓ cups (800 ml); Coriander leaves — 2 tbsp (8 g); Lemon juice — 2 tsp (10 ml)

Method

How to cook it

Step 1: Roast dalia in 1 tsp ghee 3 minutes.
Step 2: Heat remaining ghee; cumin, hing, ginger; add gourds 2 minutes.
Step 3: Add dalia, moong, turmeric, salt and water; pressure-cook 4 whistles.
Step 4: Rest, stir and loosen; finish with coriander and lemon.

Nutrition

Per serving, estimated

184kcal

Energy

6.6g

Protein

4.5g

Fat

29.2g

Carbohydrate

5.2g

Fibre

0.9g

Salt

Where the energy comes from

Protein and carbohydrate × 4 kcal/g, fat × 9 kcal/g

Estimated from IFCT 2017 / USDA composition tables; not for clinical use.

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Vol I · Mar 2

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Vol I · Mar 4

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Evening · DrinkSpring–summer

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224 kcal8.6 g proteinSmooth liquid

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Namkeen Dalia with Summer Gourds

What you need

How to cook it

Per serving, estimated

Where the energy comes from

Variations & further ideas

More from May

Vegetable Rava Idli with Coconut Chutney

Lauki Kadhi (Light, No Pakora)

Parwal Soft Sabzi

Aam Panna (Roasted Raw Mango)

Also good this season

Jau (Barley)–Moong Savoury Porridge

Lauki–Chana Dal

Karela with Jaggery & Fennel (Soft)

Holi Thandai (warm or room temperature)

Ingredient	Household measure	Quantity (4 servings)	Café batch ×5
Broken wheat (dalia)	¾ cup	120 g	600 g
Moong dal, yellow split	3 tbsp	40 g	200 g
Bottle gourd (lauki)	¾ cup diced	100 g	500 g
Ridge gourd (torai)	¾ cup diced	100 g	500 g
Ghee (cow)	1 tbsp	15 g	75 g
Cumin (jeera)	½ tsp	2 g	10 g
Asafoetida (hing)	1 pinch	0.3 g	1.5 g
Ginger, fresh	1½ tsp	8 g	40 g
Turmeric powder	¼ tsp	1 g	5 g
Rock salt (sendha namak)	¾ tsp	3.5 g	17.5 g
Water	3⅓ cups	800 ml	4000 ml
Coriander leaves	2 tbsp	8 g	40 g
Lemon juice	2 tsp	10 ml	50 ml