Lau Bhaji (Bottle Gourd and Lentil Stir-Fry) with Rice
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Ingredients
- 400 g bottle gourd (lauki)
- 100 g red split lentils
- 300 g basmati rice
- 1 onion, finely sliced
- 3 tbsp mustard oil
- 1 tsp panch phoron (five spice blend)
- 2 fresh green chillies
- 0.5 tsp ground turmeric
Nutrition (per serving)
- Calories
- 474 kcal
- Protein
- 13 g
- Carbohydrate
- 78.7 g
- of which sugars
- 4.3 g
- Fat
- 11.5 g
- of which saturates
- 1.4 g
- Fibre
- 4.3 g
- Salt
- 0.02 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
If bottle gourd isn't available, courgette makes a good everyday swap. Peel and dice the bottle gourd.
- 2
Rinse the red split lentils and put them in a small pan with 300ml water, bring to the boil and simmer for 15 minutes until just tender but still holding their shape, then drain.
- 3
Meanwhile, cook the basmati rice in plenty of boiling water for 10-12 minutes, then drain.
- 4
Heat the mustard oil in a frying pan, add the panch phoron and fry for 30 seconds, then add the onion and fry for 5 minutes until softened.
- 5
Add the bottle gourd, ground turmeric and fresh green chillies, cover and cook for 10-12 minutes, stirring occasionally, until tender.
- 6
Stir in the drained lentils and cook for 3 minutes to warm through, then serve with the rice.
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