Bitter Gourd Leaves with Lentils
Bitter Gourd Leaves with Lentils is a traditional Indian dal, often prepared in South Indian and Maharashtrian households. It combines the earthy flavor of lentils (usually toor or moong dal) with the distinct bitterness of fresh bitter gourd leaves, tempered with spices like mustard seeds, cumin, and turmeric. This humble, home-style dish is typically served with rice or roti.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and dietary fiber, with a moderate carbohydrate content. It provides essential nutrients like iron, folate, and potassium, and a typical serving contains roughly 180-220 calories.
Nutrition breakdown
| Calories | 200 kcal |
| Protein | 12 g |
| Carbs | 30 g |
| Fat | 4 g |
| Fiber | 8 g |
| Sugar | 3 g |
| Sodium | 350 mg |
| Iron | 4.5 mg |
| Folate | 120 mcg |
| Potassium | 480 mg |
| Magnesium | 55 mg |
| Phosphorus | 180 mg |
| Vitamin C | 15 mg |
| Vitamin A | 200 mcg RAE |
| Zinc | 2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a prime example of using every part of a plant in Indian cuisine, as the often-discarded leaves are valued for their unique flavor and purported digestive benefits. Nutritionally, the combination of lentils and greens creates a complete amino acid profile, making it a wholesome vegetarian meal.
