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.

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.
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