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turiya mag ni dal recipe | Gujarati turai moong dal | healthy ridge gourd curry |

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Tarla Dalal

 06 December, 2024

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तुरीया मग नी दाल - हिन्दी में पढ़ें (Turiya Mag Ni Dal ( Gujarati Recipe) in Hindi)

Table of Content

About Turiya Mag Ni Dal ( Gujarati Recipe) down arrow
Ingredients down arrow
Methods down arrow
Like turiya mag ni dal down arrow
What is turiya mag ni dal made of ? down arrow
Peeled and chopped ridge gourd down arrow
Soaking the moong dal down arrow
Making turiya mag ni dal down arrow
Tips for turiya mag ni dal down arrow
Nutrient values down arrow

turiya mag ni dal recipe | turai moong dal | healthy ridge gourd curry | with 30 images.

turiya mag ni dal is a popular Gujarati dal. Learn to make healthy ridge gourd curry.

turai moong dal is a day-to-day preparation in Gujarati households, preferred mainly due to its simplicity.

With a hint of basic Gujarati spices and a peppiness imparted by lemon juice, this turai moong dal preparation of ridge gourd and moong dal is quite unique and entertaining in its own way.

turiya mag ni dal is indeed very light and a good choice for those who want to diet by cutting out on starch and oil. Consuming ridge gourd regularly can help to maintain blood sugar levels and hence diabetic friendly. It's absolutely low in fat and nil in cholesterol.

Enjoy turiya mag ni dal recipe | turai moong dal | healthy ridge gourd curry | with step by step photos.

Turiya Mag Ni Dal ( Gujarati Recipe) recipe - How to make Turiya Mag Ni Dal ( Gujarati Recipe)

Tags

Preparation Time

15 Mins

Cooking Time

20 Mins

Total Time

35 Mins

Makes

4 servings

Ingredients

Method

For turiya mag ni dal
 

  1. To make turiya mag ni dal, soak the moong dal in enough warm water for 1 hour. Drain and keep aside.
  2. Heat the oil in a non-stick kadhai and add the cumin seeds, mustard seeds and asafoetida.
  3. When the seeds crackle, add the ridge gourd and soaked moong dal and sauté on a medium flame for 2 minutes.
  4. Add 2½ cups of water, ginger-green chilli paste, turmeric powder, chilli powder, sugar and salt, mix well and cook on a slow flame for 12 to 15 minutes or till the ridge gourd becomes tender and the dal is cooked, while stirring occasionally.
  5. Add the lemon juice and mix well.
  6. Serve the turiya mag ni dal hot garnished with coriander.

Turiya Mag Ni Dal ( Gujarati Recipe) recipe with step by step photos

like turiya mag ni dal

 

    1. like turiya mag ni dal recipe | turai moong dal | healthy ridge gourd curry | then see 
what is turiya mag ni dal made of ?

 

    1. what is turiya mag ni dal made of ? See below image of list of ingredients for turiya mag ni dal.
peeled and chopped ridge gourd

 

    1. This is what turai ( ridge gourd ) look like.
    2. Wash and remove the stem from the ridge gourd.
    3. Lightly scrape, peel the skin and discard it. 
    4. Then cut it into 2 halves lengthwise using a sharp knife. Place one halve on the chopping board and make vertical slits at regular intervals using a sharp knife. Line all the long pieces together and make horizontal slits at regular intervals to get chopped ridge gourd (approximately ¼ inch in diameter). You can cut them finely or roughly as per the recipe requirement.
soaking the moong dal

 

    1. This is what yellow moong dal looks like. Yellow moong dal refers to moong beans that have been skinned and split, so that they're flat, yellow, and quick-cooking. They're relatively easy to digest
    2. Put the yellow moong dal in water and wash it. You can see the dirt. This will require you to change the water 2 to 3 times till you get clean water.  
    3. Soak the yellow moong daal for 60 minutes. 
    4. Drain.
    5. Keep aside soaked and drained yellow moong dal.
making turiya mag ni dal

 

    1. To make turiya mag ni dal recipe | turai moong dal | healthy ridge gourd curry | heat 1 tbls oil in a non-stick kadhai. For a healthy dal use coconut oil and avoid proceesed oil.
    2. Add 1 tsp cumin seeds (jeera).
    3. Add 1/2 tsp mustard seeds ( rai / sarson).
    4. Cook for a few seconds and let the seeds crackle.
    5. Add 1/2 tsp asafoetida (hing).
    6. Add 1 1/2 cups ridge gourd (turai) , peeled and cubed. This ridge gourd is absolutely low in calories and carbs, thus making it a very virtuous choice for those on low-cal and low-carb diet. Consuming ridge gourd regularly can help to maintain blood sugar levels and hence diabetic friendly.
    7. Add 2 cups soaked yellow moong dal. Note that 1 cup becomes 2 after soaking. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.
    8. Sauté on a medium flame for 2 minutes.
    9. Add 2½ cups of water.
    10. Add 1 tsp ginger-green chilli paste.
    11. Add 1/4 tsp turmeric powder (haldi).
    12. Add 1/2 tsp chilli powder.
    13. Add 1/4 tsp sugar.
    14. Add salt to taste. We added 1 tsp salt. 
    15. Mix well.
    16. Boil and then cook on a slow flame for 12 to 15 minutes or till the ridge gourd becomes tender and the dal is cooked, while stirring occasionally.
    17. Add 1 tsp lemon juice (optional).
    18. Mix turiya mag ni dal | turai moong dal | healthy ridge gourd curry | well. 
    19. Garnish turiya mag ni dal | turai moong dal | healthy ridge gourd curry | with coriander.
    20. Serve turiya mag ni dal | turai moong dal | healthy ridge gourd curry | hot.
tips for turiya mag ni dal

 

    1. Heat 1 tbls oil in a non-stick kadhai. To make the dal healthy use coconut oil and avoid proceesed oil.
    2. turai moong dal is rich in folic acid, vitamin b1, protein and magnesium.
      1. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 27% 0f RDA.
      2. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% 0f RDA.
      3. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 17% 0f RDA.
      4.  Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 15% 0f RDA.
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
Energy175 cal
Protein9.5 g
Carbohydrates24.5 g
Fiber3.8 g
Fat4.3 g
Cholesterol0 mg
Sodium11.4 mg

Click here to view Calories for Turiya Mag Ni Dal ( Gujarati Recipe)

The Nutrient info is complete

Your Rating*

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Vishandas Hiranandani

March 13, 2025, midnight

5 
user
Tarla Dalal

March 13, 2025, midnight

Thank you for the feedback. Keep sharing your reviews for the articles and recipes you like.

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jenny

March 13, 2025, midnight

5 
user
Tarla Dalal

March 13, 2025, midnight

Thank you for the feedback. Keep sharing your reviews for the articles and recipes you like.

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Gandhi Dhwani

March 13, 2025, midnight

A typica gujarati recipe. The combination of ridge gourd and yellow moong dal is excellent. The basic spices used in this recipe gives it a nice flavour and perfect taste. It is not much spicy also.

4 
user
LOPA SHAH

March 13, 2025, midnight

Yes really it's different vegetable preparation. Very yummy,delicious and tasty.

5 
user
sankar

March 13, 2025, midnight

Turiya Mag Ni Dal ya thoda thika mithasa muje bahut aacha lagta hi rice our roti ki sath khana pasand hai

5 
user
Rachana Pulgam

March 13, 2025, midnight

Very tasty..typical Gujarati taste.. thanks for sharing.

5 
user
Tarla Dalal

March 13, 2025, midnight

Thank you!! We are glad you like our recipe!!

user

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