A traditional Rajasthani curry featuring sun-dried moong dal nuggets (mangodi) and sweet green peas simmered in a tangy tomato-onion gravy. It's a hearty, protein-rich dish that pairs perfectly with rotis.
Prep15 min
Cook30 min
Servings4
Serving size: 1 cup
311cal
13gprotein
41gcarbs
12g
Ingredients
1 cup Moong Dal Mangodi (Sun-dried moong dal nuggets)
3 tbsp Vegetable Oil (Or ghee for a richer flavor)
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.
Aromatic Matar Mangodi with fluffy Phulka - a perfectly spiced, protein-packed comfort meal!
This marwari dish is perfect for dinner. With 573.62 calories and 20.96g of protein per serving, it's a high-fiber option for your meal plan.
fat
0.5 tsp Turmeric Powder
1 tsp Kashmiri Red Chilli Powder (Adjust to your spice preference)
1.5 tsp Coriander Powder
1 tsp Salt (Adjust to taste)
1 cup Green Peas (Fresh or frozen)
2.5 cup Water (Use hot water for best results)
0.5 tsp Garam Masala
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
Instructions
1
Fry the Mangodi
Heat oil in a heavy-bottomed pan or kadai over medium heat.
Add the moong dal mangodi and shallow-fry for 3-4 minutes, stirring continuously, until they turn a consistent golden brown. Be careful not to burn them.
Remove the fried mangodi with a slotted spoon and set them aside on a plate.
2
Prepare the Masala Base
In the same pan with the remaining oil, add the cumin seeds. Once they begin to splutter (about 30 seconds), add the asafoetida.
Immediately add the finely chopped onion and sauté for 5-6 minutes until it becomes soft and translucent.
Add the ginger-garlic paste and slit green chillies. Cook for another minute until the raw aroma disappears.
3
Cook the Gravy
Reduce the heat to low. Add the whisked curd and stir continuously for 1-2 minutes to prevent it from curdling.
Once the curd is well incorporated, add the tomato puree. Increase the heat to medium and cook for 4-5 minutes until the mixture thickens.
Add all the powdered spices: turmeric powder, Kashmiri red chilli powder, coriander powder, and salt. Mix well and cook for 3-4 minutes, until you see oil separating from the masala.
4
Simmer the Sabzi
Add the fried mangodi and green peas to the cooked masala. Stir gently for a minute to coat them well.
Pour in 2.5 cups of hot water and stir. Bring the curry to a rolling boil.
Once boiling, reduce the heat to low, cover the pan with a lid, and let it simmer for 15-20 minutes.
Cook until the mangodi becomes soft and tender. You can check by pressing one with the back of a spoon; it should break easily.
5
Finish and Garnish
Once the mangodi is cooked through, sprinkle the garam masala over the curry and mix gently.
Turn off the heat and garnish with freshly chopped coriander leaves.
Let the sabzi rest for at least 5 minutes before serving. This allows the flavors to meld and the gravy to thicken slightly.
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.
