Allergens in Lau Ghonto: milk, mustard.
Ingredients
Quantities for 4.
- 700g, peeled and cut into 1cm dice Bottle Gourd
- 3 tbsp Moong Daldry-roasted, then rinsed
- 1 tsp, finely grated Ginger
- 2, slit lengthways Green Chilli
- 1 tsp Cumin Seeds
- 1 Bay Leaf
- 1/2 tsp Turmeric
- 1 tsp Sugarbalances the gourd, do not leave it out
- to taste Salt
- 2 tbsp Mustard Oil
- 1 tsp Gheestirred in off the heat
- 1/4 tsp Garam Masalaoptional
- 2 tbsp, freshly grated Coconutoptional, but the way most homes finish itoptional
- 150ml Water
Cookware
stovetop, kadhai
Checked against the ingredient list for ten allergens: milk, egg, fish, crustaceans, tree nuts, peanuts, sesame, mustard, soy and gluten. Brands vary, so read the label on anything new to you.
Before you start
- Dry-roast the moong dal in a hot pan for about 4 minutes, until it darkens a shade and smells nutty, then rinse and drain. That roasting is what makes this a ghonto rather than an ordinary gourd curry.
- Taste a raw sliver of the bottle gourd before you commit to it. One in twenty is bitter, and a bitter lau will ruin the whole pot.
- Bottle gourd throws off a lot of water. Add no extra liquid until the dal goes in, or the dish will never dry down.
Method
- Heat the mustard oil in a kadhai until it just begins to smoke, then pull it off the flame for 30 seconds.Taking it to smoking point first burns off the raw pungency; skipping this leaves a harsh edge.
- Return the pan to medium heat and drop in the bay leaf and cumin seeds. They should crackle within 20 seconds.
- Add the grated ginger and slit chillies and stir for 30 seconds, until the ginger smells sweet rather than raw.
- Tip in the diced gourd with the turmeric and salt, stir to coat, then cover and cook on medium-low for 12 minutes.The gourd should sweat out enough water to cook itself. Lift the lid only to stir, or you lose that steam.
- Uncover, add the roasted moong dal and the water, and simmer uncovered for 12 to 15 minutes until the dal is soft and the mixture mounds on a spoon.
- Stir in the sugar and grated coconut and cook another 2 minutes, mashing a few pieces of gourd against the side of the pan to thicken it.
- Take the pan off the heat, stir through the ghee and garam masala, and cover for 5 minutes before serving with plain rice.Ghee added off the heat keeps its aroma; boiled into the dish it disappears.
Storage
Keeps 2 days refrigerated in a covered box. Reheat in a pan over low heat with a tablespoon of water, as it thickens considerably once cold.
Nutrition Good estimate
One serving of Lau Ghonto (241 g) is about 169 calories, or 71 calories per 100 g.
Low protein: 4 g a serving, 9% of the calories
| Per serving241 g | Per 100 g | |
|---|---|---|
| Calories | 169 kcal | 71 kcal |
| Protein | 4.0 g | 2 g |
| Carbohydrate | 15.4 g | 6 g |
| of which sugars | 2.3 g | 1 g |
| Fibre | 3.5 g | 1 g |
| Fat | 11.2 g | 5 g |
| of which saturated | 3.9 g | 2 g |
| of which unsaturated | 6.5 g | 3 g |
Ingredients given to taste count as zero, so the real figures run a little higher. Nearest database match used for garam masala. Estimated from raw ingredients using USDA FoodData Central.
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Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.