A comforting Rajasthani lentil curry featuring sun-dried moong dal nuggets (mangodi) simmered in a tangy tomato and spice base. This wholesome and protein-rich dal is a true taste of traditional Indian home cooking.
Soft, thin, and light Indian flatbreads made from whole wheat flour. They puff up beautifully on an open flame, making them a perfect, healthy accompaniment to any curry or dal.
A refreshing and crunchy Indian salad made with chopped onions, tomatoes, and cucumbers. It's seasoned with lemon juice and spices, making it the perfect cooling side dish for spicy curries and biryanis.
Protein-packed Mangodi Dal with light phulkas & fresh salad. A wholesome, soul-satisfying meal!
This rajasthani dish is perfect for lunch. With 717.72 calories and 28.95g of protein per serving, it's a nutritious choice for your meal plan.
15gfat
1.5 tsp Coriander Powder
0.5 tsp Garam Masala
1.25 tsp Salt (Adjust to taste)
1 tsp Cumin Seeds
0.25 tsp Hing (Asafoetida)
2 pcs Dried Red Chili (Whole)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
4 cup Water (Plus more as needed for consistency)
Instructions
1
Prepare Dal and Mangodi
Rinse the moong dal under running water until the water runs clear. Soak it in 2 cups of water for at least 30 minutes. This is passive time.
While the dal soaks, heat 1 tbsp of ghee in a pan over medium-low heat.
Add the mangodi and fry, stirring constantly for 3-4 minutes, until they turn golden brown and release a nutty aroma. Be careful not to burn them. Remove from the pan and set aside.
2
Pressure Cook the Dal
Drain the soaked moong dal and transfer it to a pressure cooker.
Add 3 cups of fresh water, turmeric powder, and 1/2 tsp of salt. Stir to combine.
Secure the lid and pressure cook on medium heat for 2-3 whistles (approximately 10-12 minutes).
Allow the pressure to release naturally. Once safe, open the lid and gently whisk or mash the dal with a spoon to achieve a smooth consistency.
3
Prepare the Masala Base
In a separate deep pan (kadai), heat 2 tbsp of ghee over medium heat.
Add the finely chopped onions and sauté for 5-6 minutes until they become soft and translucent.
Stir in the ginger-garlic paste and slit green chilies. Sauté for another minute until the raw aroma disappears.
Add the chopped tomatoes, red chili powder, coriander powder, and the remaining 3/4 tsp of salt. Cook for 6-8 minutes, stirring occasionally, until the tomatoes break down and the ghee starts to separate from the masala.
4
Combine and Simmer
Add the fried mangodi to the prepared masala and mix well, coating them evenly. Sauté for 1 minute.
Carefully pour the cooked dal into the pan with the masala. Add 1 cup of warm water to adjust the consistency, as the mangodi will absorb liquid.
Bring the dal to a gentle boil, then reduce the heat to low. Cover the pan and let it simmer for 8-10 minutes. This allows the mangodi to soften and absorb the flavors of the curry.
Stir in the garam masala, mix well, and turn off the heat.
5
Prepare the Final Tempering (Tadka)
In a small tadka pan, heat the remaining 1 tbsp of ghee over medium heat.
Once the ghee is hot, add the cumin seeds and let them splutter, which takes about 30 seconds.
Add the hing and whole dried red chilies. Sauté for a few seconds until fragrant. Do not let the spices burn.
Immediately pour this sizzling tempering over the prepared dal. You should hear a satisfying sizzle.
6
Garnish and Serve
Garnish the Mangodi Dal with freshly chopped coriander leaves.
Stir gently before serving. Serve hot with phulka, roti, or steamed basmati rice.
262cal
8gprotein
44gcarbs
8gfat
Ingredients
2 cup Atta (Also known as whole wheat flour)
0.5 tsp Salt
1 cup Lukewarm Water (Adjust as needed to form a soft, pliable dough)
2 tbsp Ghee (For brushing on top, optional)
Instructions
1
Prepare the Dough
In a large mixing bowl, combine 2 cups of atta and salt.
Gradually add lukewarm water, a little at a time, mixing with your fingers until the flour comes together to form a dough.
Knead the dough on a clean, flat surface for 8-10 minutes, pressing and stretching it with the heel of your hand. The final dough should be soft, smooth, and elastic, not sticky.
2
Rest the Dough
Lightly grease the dough with a few drops of oil or ghee to prevent it from drying out.
Cover the bowl with a damp cloth or a lid and let the dough rest for at least 20-30 minutes. This step is crucial for relaxing the gluten, which results in softer phulkas.
3
Divide and Roll
After resting, knead the dough again for one minute.
Divide the dough into 8 equal-sized portions and roll them into smooth balls.
Take one ball, flatten it between your palms, and dip it into the dry atta for dusting.
Place it on a rolling board (chakla) and roll it out evenly into a thin circle, about 6-7 inches in diameter. Use minimal dry flour for dusting to avoid making the phulka hard.
4
Cook on the Tawa (Griddle)
Heat a tawa over medium-high heat. To check if it's ready, sprinkle a pinch of dry flour; it should turn brown in a few seconds.
Place the rolled phulka on the hot tawa. Cook for about 15-20 seconds until you see small bubbles appear on the surface.
Flip the phulka using tongs and cook the other side for 30-40 seconds until light brown spots appear.
5
Puff on Open Flame
Using tongs, carefully lift the phulka off the tawa and place it directly on a high flame.
Within seconds, the phulka will puff up into a ball due to the trapped steam.
Immediately flip it to cook the other side on the flame for just a second or two. Be careful not to burn it.
6
Finish and Serve
Remove the puffed phulka from the flame. If desired, brush the top with a little ghee.
Place the finished phulka in a casserole or a container lined with a clean kitchen towel. This keeps them soft and warm.
Repeat the rolling, cooking, and puffing process for the remaining dough balls. Serve hot with your favorite dal or curry.
