Lauki Moong Dal Sabzi | Anapakaya Pesara Pappu Kura

Lauki Moong Dal Sabzi is something we make often at home as it is mellow and filling. Called Anapakaya Pesara Pappu Kura or Sorakaya Pesara Pappu Kura in Telugu, I serve this with roti.

I had first posted this recipe in 2012; how time flies! Coming back to the recipe, Lauki Moong Dal Sabzi is back in the spotlight in my home because my nutritionist recommended that I have it as dinner. So I took the opportunity to update the pics on this post as well.

On a Weight-Loss Journey? Eat Lauki, Bottle Gourd, Anapakaya

If you are on a weight-loss journey, vegetables rich in water must be on your list, and topping this list for me is the humble Lauki or Bottle Gourd (called Anapakaya or Sorakaya in Telugu). Why do I say so?

• 100 gms of this water-rich vegetable accounts for just 15 calories but keeps you full.
• Bottle gourd is nutritious with decent amounts of fibre, Zinc, and Magnesium as well as Vitamins B5 and B6.
• Pair bottle gourd with Moong dal like I have in this recipe and you have a low calorie, high-protein dish. You can make a slightly heavier version with Chana Dal as well.
• Of course, you can make Lauki Juice or then Lauki Palak Soup.
• In Andhra, we make a simple Anapakaya Palu Posina Kura where we use milk to cook the vegetable in.

Other Recipes with Lauki | Bottle Gourd | Anapakaya

• Anapakaya Pachadi | Sorakaya Pachadi (Andhra Lauki Chutney)
• Anapakaya or Sorakaya Palu Posina Kura | Andhra Style Bottle Gourd Curry in Milk
• Decadent Dudhi Halwa | Lauki Halwa with Mawa

How to Make Lauki Moong Dal ki Sabzi | Anapakaya Pesara Pappu Kura

1. Prepping the Lauki
   1. Peel and cut the lauki into 1/2″ pieces
2. Making the Lauki Moong Dal Sabzi
   1. In a heavy bottomed-vessel, add 1/2 tsp ghee or oil.
   2. Add 1/2 tsp cumin seeds and stir-fry till they start to change colour.
   3. Next, add 1/2 tsp grated ginger and 2 slit green chillies.
      Pin
   4. Stir-fry for a few seconds.
   5. Take off the heat.
   6. Add 2 cups Lauki (1/2″ cubes), 1/8 tsp turmeric, and some salt; and mix well.
      Pin
   7. Now add 1/4 cup Moong Dal, 1/2 cup water, and mix well. 
      Pin
   8. Pressure cook for 3 whistles or cook on open flame till the moong dal is of mashable consistency.
   9. Mix the cooked Lauki-Moong Dal mix gently but well so that the dal is mashed.
      Pin
3. Garnish (Optional)
   1. Add 1 tbsp chopped coriander and/or1 tsp lemon juice, and mix well.
      Pin
4. Serve hot with rice and ghee, or with rotis.

Recipe for Lauki Moong Dal Sabzi | Sorakaya Pesara Pappu Kura

Pin

Lauki Moong Dal Sabzi | Anapakaya Pesara Pappu Kura

Aruna

Lauki Moong Dal Sabzi is a traditional Indian dish that is low on calories and high on nutrition, making it the ideal dish for a weight-loss diet.

Called Anapakaya Pesara Pappu Kura or Sorakaya Pesara Pappu Kura in Telugu, this vegan, gluten-free dish is relatively rich in protein and fibre, and can be served with rice or roti. You could also use it as a one-dish, low-carb filling meal.

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Course Dinner, Lunch

Cuisine Gluten Free, Indian, Vegan, Vegetarian

Servings 2 People

Calories 146 kcal

Equipment

• Heavy Bottomed Vessel
• Pressure Cooker
• Spoon

Ingredients

  

1x2x3x

• 2 Cups Lauki, Bottle Gourd, Anapakaya (250 gms)
• 1/4 Cup Moong Dal, Pesara Pappu (60 gms)
• 2 Green Chillies
• 1/2 tsp Grated Ginger
• 1/2 tsp Cumin Seeds
• 1/4 tsp Turmeric
• 1/2 tsp Ghee or Oil

For Garnish

• 1 tbsp Chopped Coriander
• 1 tsp Lemon Juice
• Salt to Taste

Instructions

 

Prepping the Lauki

• Peel and cut the lauki into 1/2″ pieces

Making the Lauki Moong Dal Sabzi

• In a heavy bottomed-vessel, add 1/2 tsp ghee or oil.
• Add 1/2 tsp cumin seeds and stir-fry till they start to change colour.
• Next, add 1/2 tsp grated ginger and 2 slit green chillies.
• Stir-fry for a few seconds.
• Take off the heat.
• Add 2 cups Lauki (1/2" cubes), 1/4 tsp turmeric, and some salt; and mix well.
• Now add 1/4 cup Moong Dal, 1/2 cup water, and mix well.
• Pressure cook for 3 whistles or cook on open flame till the moong dal is of mashable consistency.
• Mix the cooked Lauki-Moong Dal mix gently but well so that the dal is mashed.

Garnish (Optional)

• Add 1 tbsp chopped coriander and/or1 tsp lemon juice, and mix well.

Serving Suggestions

• Serve Lauki Moong Dal Sabzi hot with rice and ghee, or with rotis.
• You can eat this dish as a one-dish meal. In such a case, this recipe typically served one person.

Nutrition

Calories: 146 kcalCarbohydrates: 25 gProtein: 8 gFat: 2 gSaturated Fat: 1 gPolyunsaturated Fat: 1 gMonounsaturated Fat: 1 gSodium: 453 mgPotassium: 130 mgFiber: 5 gSugar: 2 gVitamin A: 79 IUVitamin C: 7 mgCalcium: 46 mgIron: 2 mg

Keyword Anapakaya Pesara Pappu Kura, Lauki Moong Dal ki Sabzi, Lauki Moong Dal Sabzi, Low Calorie, Sorakaya Pesara Pappu Kura, Weightloss Recipe

Tried this recipe?Do let me know how you liked it @aahaaram or tag #aahaaram!