Lauki Chana Daal

Name: Lauki Chana Daal
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 4 servings
Cuisine: Pakistani
Ingredients: 1 cup Chana daal (split chickpeas); 2 cups Lauki (bottle gourd), peeled and diced; 1 medium Onion, sliced; 1 large Tomato, chopped; 1 tbsp Ginger-garlic paste; 1–2 (optional) Green chilli; 1 tsp Cumin seeds; 1/2 tsp Turmeric; 1/2 tsp Red chilli powder; 1 tsp Coriander powder; 1/2 tsp Garam masala; 1 tbsp Olive or mustard oil; 2 tbsp Coriander, chopped (garnish); to taste Salt

Lauki (bottle gourd) is one of the lowest-glycemic vegetables in the Pakistani kitchen — and chana daal is the slowest-digesting lentil. Together they make a hearty, soulful daal that keeps you full without spiking blood sugar. A diabetic-clinic staple, dressed up for a real dinner table.

Prep

10m

Cook

35m

Serves

Level

easy

pcosdiabetic-friendlyvegetarianhigh-fibrelow-glycemic

Why it works

Chana daal has a glycemic index of just 8 — the lowest of all major Pakistani lentils. Lauki adds bulk and fluid without adding carbs. This combination is a staple in diabetic management protocols at major Pakistani hospitals.

Ingredients

Chana daal (split chickpeas)1 cup
Lauki (bottle gourd), peeled and diced2 cups
Onion, sliced1 medium
Tomato, chopped1 large
Ginger-garlic paste1 tbsp
Green chilli1–2 (optional)
Cumin seeds1 tsp
Turmeric1/2 tsp
Red chilli powder1/2 tsp
Coriander powder1 tsp
Garam masala1/2 tsp
Olive or mustard oil1 tbsp
Coriander, chopped (garnish)2 tbsp
Saltto taste

Method

1
Soak chana daal in water for 30 minutes. Drain.
2
In a pressure cooker, heat oil. Add cumin, then onion. Cook till golden.
3
Add ginger-garlic paste, green chilli. Sauté 1 minute.
4
Add tomato and dry spices. Cook till tomatoes break down (4–5 minutes).
5
Add lauki and chana daal. Stir to coat.
6
Pour in 3 cups water. Pressure-cook 4 whistles, or simmer covered 30 minutes till daal is soft.
7
Mash gently for texture. Sprinkle garam masala and coriander.
8
Serve with 1 whole-wheat roti and a side salad.

Nutrition per serving

Calories

240

Protein

14g

Carbs

32g

Fat

Fiber

Chef notes

→If using a pot instead of pressure cooker, cook chana daal separately for 25 mins first.
→For PCOS: pair with a small katori of unsweetened yogurt for extra protein.
→This is excellent for meal prep — it improves overnight in the fridge.

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