About Masoor Dal with Lauki & Quinoa for PCOS Lunch
This light masoor dal with lauki served over fluffy quinoa is a balanced PCOS lunch that swaps refined grains for a complete protein.It is easy on digestion and keeps blood sugar steady.
Recipe Time & More
Prep10 minutes
Cook25 minutes
Total35 minutes
Ingredients
For the Masoor Dal
- 3/4 cup Masoor Dal Washed
- 1 cup Bottle Gourd Chopped, lauki
- 1/4 cup Onion Finely chopped
- 1/4 cup Tomato Chopped
- 1/2 teaspoon Ginger Garlic Paste
- 1/2 teaspoon Cumin Seeds
- 1/2 teaspoon Turmeric Powder
- 1/2 teaspoon Coriander Powder
- 2 teaspoon Oil
- 1/2 teaspoon Salt
- 1 tbsp Coriander Leaves Chopped
For the Quinoa
- 1/3 cup Quinoa Rinsed thoroughly
Instructions
Cooking the Dal
- Pressure cook masoor dal with chopped lauki, turmeric, and 2 cups water for 3 whistles.
Preparing the Tadka
- Heat oil and add cumin seeds. Add ginger garlic paste and onion. Saute until soft.
- Add tomato, coriander powder, and salt. Cook until tomato softens.
Finishing the Dal
- Pour the cooked dal and lauki into the tadka. Simmer for 5 minutes.
- Garnish with chopped coriander.
Cooking the Quinoa
- Cook quinoa with 2/3 cup water until fluffy and the germ unfurls (about 12-15 minutes).
- Serve the dal over fluffy quinoa.
Recipe Notes
Good To Know
Rinsing quinoa removes its natural bitter coating and improves taste.Why It Works for PCOS
- Masoor dal is a quick-digesting protein source
- Quinoa is a complete plant protein with all essential amino acids
- Lauki keeps the meal light and easy to digest
Expert Tips
- Do not overcook lauki to retain texture
- Quinoa should be fluffy, not mushy. Drain any extra water if needed
Serving Suggestion
One ladle of dal over half a cup of cooked quinoa makes a balanced PCOS lunch.Recipe Nutrition
Calories: 396kcalCarbohydrates: 58gProtein: 24gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gSodium: 620mgPotassium: 580mgFiber: 12gSugar: 4gVitamin A: 280IUVitamin C: 8mgCalcium: 90mgIron: 5mg