Lauki Chana Dal with Soya Chunks

YKGrub · May 2026 · Serves 5 · Instant Pot

Ingredients

• 1 medium lauki (bottle gourd), peeled & cubed — ~3 cups
• ¾ cup chana dal, soaked 30 min
• ½ cup mini soya chunks, soaked in hot water 15 min, squeezed dry
• 1 onion, finely chopped
• 2 tomatoes, chopped
• 1 tbsp ginger-garlic paste
• 2 tbsp ghee or oil
• 1 tsp cumin seeds
• ¾ tsp turmeric
• 1 tsp coriander powder
• ½–1 tsp red chili powder (to taste)
• 1 tsp garam masala
• Salt to taste
• Fresh cilantro to finish

Method

1. Prep the soya chunks

Cover with boiling water, soak 15 min until plump. Drain and squeeze firmly to remove excess water. Set aside.

2. Make the masala base (Sauté mode)

Set Instant Pot to Sauté. Heat ghee, add cumin seeds and let them splutter. Add onion, cook until golden (~5 min). Add ginger-garlic paste, cook 2 min. Add tomatoes, turmeric, coriander powder, chili powder, and salt. Cook until tomatoes break down and oil separates (~5 min).

3. Add everything

Add lauki, drained chana dal, and squeezed soya chunks. Mix well to coat in the masala.

4. Pressure cook

Cancel Sauté. Add 2 cups water. Pressure Cook on High for 12 minutes. Natural Release 10 min, then quick release any remaining pressure.

5. Finish

Stir in garam masala, set back to Sauté, simmer uncovered 2–3 min to bring it together. Adjust salt and consistency. Top with fresh cilantro.

Serve with roti, paratha, or cauliflower rice.

Nutrition (per serving, serves 5)

Nutrient	Per Serving
Calories	~225 kcal
Protein	~12g
Carbohydrates	~29g
Fat	~7g
Fiber	~8g

Tips

• Squeeze soya chunks well — they hold a lot of water
• Don't exceed 12 min pressure or soya chunks go spongy
• A squeeze of lemon before serving brightens the whole dish
• Lauki releases water as it cooks — don't add too much water upfront