Sprouted Moong and Lauki Sabzi Recipe

Bottle gourd (lauki/dhoodhi) is very easy to digest, and being high in water content is soft and easy to chew when cooked. That’s the reason I made it frequently when Devansh started eating roti-sabzi. I teamed up dhoodhi (lauki) with yellow moong dal as that dal too is easy to digest. I followed my mother’s lauki recipe and made it using her goda masala. I still make dhoodhi sabzi with moong dal when I don’t have sprouted green moong dal ready. Very occasionally, I make dhoodhi with chana dal.

I know a lot of grownups are not crazy about lauki; my husband, Kalpesh, too wasn’t a big fan. However, of late he has cultivates a taste for lauki because of its health benefits. He especially likes the lauki with dana chal recipe. He also likes this lauki recipe with sprouted green moong. I prefer making this version as it’s a simple way to include sprouts in our diet. Sprouted green gram tastes good in salads too but chewing it uncooked requires a bit more effort.

Plus the kiddo eats sabzi in more quantity than kachumber (salad) so his intake of sprouts is higher if I add it in sabzi. My family likes this healthy combination of bottle gourd and sprouted moong. Hope you too like this lauki recipe.

Sprouted Moong, Lauki Sabzi Recipe (Sprouted Green Gram and Bottle Gourd Sabzi Recipe)

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This lauki recipe is a healthy combination of nutrient-rich bottle gourd and sprouted green gram. Healthy and wholesome sabzi for the entire family.

Author Mukta Tikekar

Ingredients

• One and a half cup peeled and cubed bottle gourd lauki/doodhi
• One cup sprouted green gram green moong beans
• One medium-sized tomato chopped
• One green chili slit length-wise, deseeded, and chopped
• One tbsp chopped coriander
• 3/4 th tsp dhania coriander powder
• 3/4 th tsp jeera cumin seeds powder
• 3/4 th tsp red chili powder
• 1/4 th tsp haldi turmeric powder
• 1/4 th tsp hing asafoetida
• 1/3 rd tsp cumin seeds jeera
• Salt to taste
• 1 tbsp oil

Instructions

• Heat a small cooker and add oil.
• Add cumin seeds when the oil heats up.
• Add hing and chopped green chili when the cumin seeds start to splutter.
• Add chopped tomatoes and haldi, and sauté till oil starts to separate from tomatoes.
• Add chopped lauki and sprouted moong; stir once.
• Add dhania, jeera, red chili powder, and stir once.
• Add salt, mix well, and then cover the cooker with its lid. (Lauki releases water when cooked. However, you can add a little water if you want a bit of curry to be eaten with rice.)
• Cook on low flame till one whistle. (More than one whistle will overcook the lauki.)
• Take off the lid when the pressure settles and add chopped coriander.
• Mix well and then turn off heat. Serve hot with rotis.

Notes

To sprout moong, soak it in water for 6-7 hours. (Soak it a bit longer in winter.) Drain off water and keep it covered for at least 8-10 hours. Some people wrap the moong in wet cloth to aid sprouting. I keep it covered in a steel vessel. I just mix up the moong by gently tossing the vessel a couple of times while I’ve kept it for sprouting.
If you are making this sabzi for grownups or kids who can handle spicy food, you can add garam masala in this sabzi.