By Dr.Sirisha Potluri:
Lentils are so rich in prebiotics that they create a feast for your friendly flora, which in turn feed you right back with beneficial compounds, such as propionate, that relax your stomach and slow the rate at which sugars are absorbed into your system.
Ingredients
- 6-7 cups of bottle gourd pieces ( 2 medium bottle gourd peeled and cut into 2-3 cubes )( bottle gourd can be replaced with chayote squash too)
- 5 big tomatoes diced
- 2 medium onions diced
- 2 cups sprouted lentils ( soak lentils overnight and drain the water and keep them covered, in 2-3 days we will get sprouts.)
- 5-6 green chili
- 8-10 garlic cloves
- 1-2 curry leaf springs
- Spices ( red chili powder, turmeric, cumin seeds)
- 1-2 teaspoons tamarind paste or lemon juice
- 1 big bunch of cilantro thinly chopped
Instructions
- Prepare all the veggies and lentils and keep them ready.
- Put 6 or 8 quart instant pot on sauté mode.
- Once it gets hot add cumin seeds, sliced green chili and 4-5 garlic cloves (Save rest of the garlic cloves to add later) and sauté for a minute.
- Add bottle gourd pieces and mix well.
- Add turmeric, red chili powder.
- Add chopped tomatoes and sprouted lentils ( we don’t need to add any water, veggies release a lot of water and lentils will cook in that water).
- Add tamarind paste ( if using lemon juice you can add that at the end, once curry is cooked).
- Mix everything and cook on manual high pressure for 10 minutes.
- While curry is cooking in instant pot, sauté onions , rest of the garlic cloves, curry leaves and 1/4th teaspoon fenugreek seeds for 2-3 minutes.
- Allow instant pot for natural release of pressure.
- Now add sauté onion mix in the curry and cook for 3-4 minutes on sauté mode and off the instant pot.
- Add Chopped Cilantro.
