turiya mag ni dal recipe | Gujarati turai moong dal | healthy ridge gourd curry |

by Tarla Dalal

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तुरीया मग नी दाल रेसिपी | तुरई मूंग दाल | स्वस्थ तोरई करी करी - हिन्दी में पढ़ें (Turiya Mag Ni Dal ( Gujarati Recipe) in Hindi)

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about turiya mag ni dal▼

turiya mag ni dal step by step recipe▼

what is turiya mag ni dal made of ?▼

peeled and chopped ridge gourd▼

soaking the moong dal▼

making turiya mag ni dal▼

tips for turiya mag ni dal▼

calories of turiya mag ni dal▼

turiya mag ni dal recipe | turai moong dal | healthy ridge gourd curry | with 30 images.

turiya mag ni dal is a popular Gujarati dal. Learn to make healthy ridge gourd curry.

turai moong dal is a day-to-day preparation in Gujarati households, preferred mainly due to its simplicity.

With a hint of basic Gujarati spices and a peppiness imparted by lemon juice, this turai moong dal preparation of ridge gourd and moong dal is quite unique and entertaining in its own way.

turiya mag ni dal is indeed very light and a good choice for those who want to diet by cutting out on starch and oil. Consuming ridge gourd regularly can help to maintain blood sugar levels and hence diabetic friendly. It's absolutely low in fat and nil in cholesterol.

Enjoy turiya mag ni dal recipe | turai moong dal | healthy ridge gourd curry | with step by step photos.

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Turiya Mag Ni Dal ( Gujarati Recipe) recipe - How to make Turiya Mag Ni Dal ( Gujarati Recipe)

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Preparation Time: 15 mins Cooking Time: 20 mins Total Time: 35 mins 4Makes 4 servings
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Ingredients

For Turiya Mag ni Dal
1 1/2 cups ridge gourd (turai) , peeled and cubed
1 cup yellow moong dal (split yellow gram)
1 tbsp oil
1 tsp cumin seeds (jeera)
1/2 tsp mustard seeds ( rai / sarson)
1/2 tsp asafoetida (hing)
1 tsp ginger-green chilli paste
1/4 tsp turmeric powder (haldi)
1/2 tsp chilli powder
1/4 tsp sugar
salt to taste
1 tsp lemon juice

For The Garnish
1 tbsp finely chopped coriander (dhania)

Method

For turiya mag ni dal

To make turiya mag ni dal, soak the moong dal in enough warm water for 1 hour. Drain and keep aside.
Heat the oil in a non-stick kadhai and add the cumin seeds, mustard seeds and asafoetida.
When the seeds crackle, add the ridge gourd and soaked moong dal and sauté on a medium flame for 2 minutes.
Add 2½ cups of water, ginger-green chilli paste, turmeric powder, chilli powder, sugar and salt, mix well and cook on a slow flame for 12 to 15 minutes or till the ridge gourd becomes tender and the dal is cooked, while stirring occasionally.
Add the lemon juice and mix well.
Serve the turiya mag ni dal hot garnished with coriander.

Turiya Mag Ni Dal ( Gujarati Recipe) recipe with step by step photos

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what is turiya mag ni dal made of ?

what is turiya mag ni dal made of ? See below image of list of ingredients for turiya mag ni dal.

peeled and chopped ridge gourd

This is what turai ( ridge gourd ) look like.
Wash and remove the stem from the ridge gourd.
Lightly scrape, peel the skin and discard it.

Then cut it into 2 halves lengthwise using a sharp knife. Place one halve on the chopping board and make vertical slits at regular intervals using a sharp knife. Line all the long pieces together and make horizontal slits at regular intervals to get chopped ridge gourd (approximately ¼ inch in diameter). You can cut them finely or roughly as per the recipe requirement.

soaking the moong dal

This is what yellow moong dal looks like. Yellow moong dal refers to moong beans that have been skinned and split, so that they're flat, yellow, and quick-cooking. They're relatively easy to digest
Put the yellow moong dal in water and wash it. You can see the dirt. This will require you to change the water 2 to 3 times till you get clean water.
Soak the yellow moong daal for 60 minutes.
Drain.

Keep aside soaked and drained yellow moong dal.

making turiya mag ni dal

To make turiya mag ni dal recipe | turai moong dal | healthy ridge gourd curry | heat 1 tbls oil in a non-stick kadhai. For a healthy dal use coconut oil and avoid proceesed oil.
Add 1 tsp cumin seeds (jeera).
Add 1/2 tsp mustard seeds ( rai / sarson).
Cook for a few seconds and let the seeds crackle.

Add 1/2 tsp asafoetida (hing).
Add 1 1/2 cups ridge gourd (turai) , peeled and cubed. This ridge gourd is absolutely low in calories and carbs, thus making it a very virtuous choice for those on low-cal and low-carb diet. Consuming ridge gourd regularly can help to maintain blood sugar levels and hence diabetic friendly.
Add 2 cups soaked yellow moong dal. Note that 1 cup becomes 2 after soaking. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.
Sauté on a medium flame for 2 minutes.
Add 2½ cups of water.

Add 1 tsp ginger-green chilli paste.
Add 1/4 tsp turmeric powder (haldi).
Add 1/2 tsp chilli powder.
Add 1/4 tsp sugar.
Add salt to taste. We added 1 tsp salt.

Mix well.
Boil and then cook on a slow flame for 12 to 15 minutes or till the ridge gourd becomes tender and the dal is cooked, while stirring occasionally.
Add 1 tsp lemon juice (optional).
Mix turiya mag ni dal | turai moong dal | healthy ridge gourd curry | well.
Garnish turiya mag ni dal | turai moong dal | healthy ridge gourd curry | with coriander.

Serve turiya mag ni dal | turai moong dal | healthy ridge gourd curry | hot.

tips for turiya mag ni dal

Heat 1 tbls oil in a non-stick kadhai. To make the dal healthy use coconut oil and avoid proceesed oil.
turai moong dal is rich in folic acid, vitamin b1, protein and magnesium.
1. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 27% 0f RDA.
2. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% 0f RDA.
3. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 17% 0f RDA.
4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 15% 0f RDA.