LAU DIYE TITAR MOONG DAL (MOONG DAL WITH GOURD AND BITTER GOURD) RECIPE

 

Lau Diye Titar Moong Dal (Moong Dal with Gourd and Bitter Gourd) Recipe*

Lau Diye Titar Moong Dal (Moong Dal with Gourd and Bitter Gourd) Recipe is prepared with Moong Dal, Gourd and bitter Gourd tempering with Mustard Seeds, Red Chili and Ginger Paste.  In English, Tito or Teto means bitter - since bitter gourds or karolas are added in this Dal, so it is called Titar or Tetor Dal. 

In spite of adding the fried bitter gourd pieces, this is not so bitter, rather very tasty.

This traditional Bengali Lau Diye Titar Moong Dal  (Moong Dal with Gourd and Bitter Gourd) Recipe can be called Lau Dal. 

Lau Diye Titar Moong Dal (Moong Dal with Gourd and Bitter Gourd) Recipe, a Bengali-style, light yellow moong is a highly nutritious, low-fat source of plant-based Dal.

Nutritional Breakdown (Approx. 1 Serving/136 kcal, based on Playful Cooking recipe): 

Calories: 136 kcal

Protein: 1g - 7-9g (Depending on portion/preparation)

Total Fat: 14g (Likely including tempering oil)

Dietary Fiber: 2g - 8.7g

Carbohydrates: 3g

Key Minerals/Vitamins: Calcium (18mg), Iron (0.5mg), Vitamin C (52mg), Vitamin A (292IU), Potassium (196mg) 

Key Health Benefits

Immunity Booster: Traditionally eaten in Bengal during summer to fight off illness, boost immunity, and aid digestion.

High Protein & Fiber: Helps in keeping the gut healthy and providing essential amino acids, especially when paired with rice.

Nutrient-Dense: Rich in B-complex vitamins, which help in metabolic processes and energy production.

Diabetes-Friendly: The high fiber content aids in managing blood sugar levels and improving cholesterol.**

**Source: Google Search 

Ingredients :

Moong dal - 250 gm

Gourd (lau) -  200 gm

Bitter gourd (Karola)  - 50 gm

Ginger paste -  2 tablespoons 

Turmeric Powder - 1/2 teaspoon

Mustard Oil  -  As needed 

Mustard seeds - 1/2 teaspoon 

Dry red Chili - 1 (optional) 

Bay leaf -  1 

Salt  -  According to your taste 

Sugar -  According to your taste 

Gourd *

Bitter Gourd* 

How to make Lau Diye Titar Moong Dal (Moong Dal with Gourd and Bitter Gourd) Recipe 

After peeling the skin of the gourd, cut the gourd into medium pieces. 

Slice the bitter gourd in a round shape. 

Wash the dal with enough water. Soak the moong dal for 15 minutes. I have  not fried the moong dal. You can fry the Moong Dal lightly, if you wish.

Start boiling the dal in a pan. When the dal is cooked - becomes soft and not grainy, add the gourd pieces in the cooked moong dal. Add the turmeric powder and salt. Let them boil. 

When the gourd pieces become tender, keep away the dal from the gas oven. 

In a pan, heat mustard oil as needed.  In this oil, fry the bitter gourd slices and set aside. 

Again heat 1 tablespoon mustard oil in a pan or kadai. Add 1/2 teaspoon mustard seeds and a dry red chilli in the oil. After the mustard seeds start crackling and the red chili turns black, add the bay leaf and the ginger paste.  

Stir for a while. Add the cooked dal. Add the fried bitter gourd slices. Add more water, if needed. 

Let the dal cook for some minutes. Add some sugar according to your taste.  

After sometimes, remove the dal from the oven. 

Now Lau Diye Titar Moong Dal (Moong Dal with Gourd and Bitter Gourd) Recipe or Lau Moong Dal Recipe is ready to eat. 

This is a typical Bengali dal recipe. This is very nutritious healthy and cool simple dish.  Ideal side dish in summer time to increase appetite. 

We eat this dal with rice along with fried brinjals or Begun Bhajas.

*Pictures Source : Taken by myself from my own recipe