Ridge Gourd with Black Chana

Ridge gourd, also known as turai or luffa, is a low-calorie vegetable rich in vitamins and minerals. When paired with protein-rich black chana, this dish becomes a complete meal that supports digestion, immunity, and heart health. Whether for lunch or dinner, this curry makes for a nutritious and comforting choice.

512 Ratings
820
187 made it
Image of Ridge Gourd with Black Chana Recipe
30 Mins
Prep:10 Mins
Cook:20 Mins

1 bowl

For 4 people

Difficulty

Easy

Taste

Spicy

Health Benefits

Supports Heart Health: Black chana contains magnesium and potassium, which help regulate blood pressure and promote cardiovascular health.

Aids Digestion: Both ridge gourd and black chana are rich in dietary fiber, which promotes healthy digestion and prevents constipation.

Promotes Weight Loss: Ridge gourd is low in calories and high in water content, making this dish perfect for weight management.

Boosts Immunity: The curcumin in turmeric and the antioxidants in ridge gourd help strengthen the immune system.

Regulates Blood Sugar: Black chana is a slow-digesting carbohydrate that helps stabilize blood sugar levels, making it beneficial for diabetics.

Improves Skin Health: Ridge gourd has detoxifying properties, which help in removing toxins from the body and improving skin health.

195 kcal

in 193g

Protein:

7g

Fats:

7.3g

Carbs:

28g

Cholesterol:

0mg

Sodium, Na:

410mg

Potassium, K:

675mg

Ridge Gourd with Black Chana is a delicious and nutritious combination of tender ridge gourd and protein-packed black chickpeas (black chana). This flavorful dish is both light and filling, making it a perfect lunch or dinner option for those seeking a healthy, plant-based meal. It’s rich in dietary fiber, essential vitamins, and minerals that help promote overall well-being.

Ingredients

4

half cup Black chana

1 cup Ridge gourd

half cup Onion, Chopped

quarter cup Tomato, Chopped

half Teaspoons Cumin Seeds

half Teaspoons Turmeric Powder

1 Teaspoons Coriander powder

half Teaspoons Red chili powder

half Teaspoons Garam Masala

1 tablespoon Oil

half Teaspoons Salt

half cup Water

half Teaspoons Ginger - garlic paste

Coriander as per choice

Tips

For a quicker preparation, you can use canned black chana, but rinse it well before cooking.

Adjust the spice level by reducing or increasing the amount of red chili powder based on your preference.

Add a splash of lemon juice at the end for a tangy flavor and to enhance nutrient absorption.

Directions

Soak black chana overnight. Drain the water and pressure cook with fresh water until soft (usually 4-5 whistles). Set aside.

Heat oil in a pan, add cumin seeds and let them crackle. Then, add the chopped onions and sauté until golden brown.

Add chopped tomatoes and cook until soft. Add turmeric, coriander powder, red chili powder, and ginger-garlic paste. Stir until the oil separates.

Add diced ridge gourd and stir well to coat it with the spices. Add a little water and cover the pan. Cook for about 5-7 minutes until the ridge gourd becomes tender.

Add the cooked black chana to the pan, mix well, and simmer for 5 more minutes. Sprinkle garam masala on top and adjust seasoning with salt if needed.

Garnish with fresh cilantro and serve hot with rice, roti, or as a standalone meal.

Notes

People with kidney issues should limit their intake of ridge gourd, as it is high in potassium.

Individuals with digestive issues should eat black chana in moderation, as legumes can sometimes cause bloating or gas.

Download Nutribit& start your journey towards healthier you!

Whether you’re aiming to lose weight, maintain your current weight, or just eat healthier, Nutribit is your ultimate health companion.

Track calories with precision

Plan meals up to a month in advance

Monitor your progress at a glance

Make healthier choices with ease

Download Nutribit App

Know more about Ridge Gourd with Black Chana

A typical serving 1 bowl of Ridge Gourd with Black Chana (193 grams) contains approximately 195 calories. The calorie count may vary based on the type and amount of ingredients used during preparation. It may vary based on your ingredients, cooking method or preparation.

The amount of fat in Ridge Gourd with Black Chana depends on the ingredients and preparation method. On average, one serving 1 bowl (193 grams) of Ridge Gourd with Black Chana contains approximately 7.3 grams of fat. You can reduce the fat content by using less oil or substituting with a healthier oil option. Want a low-fat version of Ridge Gourd with Black Chana? Check out Nutribit App for healthier tweaks and nutritional breakdowns!

The protein content in Ridge Gourd with Black Chana depends on the recipe and serving size. On average, 1 bowl of Ridge Gourd with Black Chana (about 193 grams) contains approximately 7 grams of protein. If you're customizing your Ridge Gourd with Black Chana, consider adding ingredients with higher protein content.

The amount of sugar in an Ridge Gourd with Black Chana varies depending on the recipe and serving size. On average, 1 bowl (about 193 grams) contains about 4 grams of sugar. If you're looking to reduce sugar, try using less sweetener or opting for natural alternatives like honey or maple syrup in moderation. Want a healthier twist? Download Nutribit app for healthy alternatives or to track your calories.

The number of carbs in Ridge Gourd with Black Chana depends on the serving size and the recipe used. On average, 1 bowl (about 193 grams) contains about 28 grams of carbohydrates.

Ridge Gourd with Black Chana contains approximately 10 grams of fiber in 1 bowl (about 193 grams). The exact amount depends on the ingredients, quantity and preparation. Want a healthier twist? Opt for a whole-grain options to boost fiber content!

Absolutely! Making Ridge Gourd with Black Chana is easier than you might think, especially with a simple step-by-step provided in the Nutribit recipe. Whether you're a beginner or a seasoned baker, you can make a delicious Ridge Gourd with Black Chana with a few basic ingredients. Want to make it even easier? Try prepping the filling in advance or using a food processor for the crust. With just a little effort, you’ll have Ridge Gourd with Black Chana that’s perfect for any occasion!

Making a Ridge Gourd with Black Chana typically takes around 30 Mins.

Browse more recipes

Recipes You May find Helpful

How to burn 195 calories?

The amount of exercise required to burn off 1 bowl Ridge Gourd with Black Chana

Set Your Weight

0 steps

Average 2.3 ft stride

0 mins walk

5 km/hr or 3 mph

0 mins run

9 km/hr or 6 mph

0 mins cycling

General, no slope

The information provided is calculated based on the average height and the weight provided by you. Actual nutritional needs and results can vary depending on your specific height, weight, age, gender, and activity level. Always consult with a certified professionals or healthcare provider for dietary and exercise advice.

© 2025 NUTRIBITAPP LLP