A classic Sindhi comfort food, this yellow moong dal is cooked to a thick, creamy consistency with simple spices. It's a wholesome and flavorful dish that pairs beautifully with steamed rice and sai bhaji.
Prep15 min
Cook25 min
Soak30 min
Servings4
Serving size: 1 cup
250cal
13gprotein
35gcarbs
Ingredients
1 cup Yellow Moong Dal (Rinsed and soaked for 30 minutes)
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.
Crispy, double-fried potato slices tossed in a tangy and spicy masala. This classic Sindhi snack is incredibly addictive and makes a perfect side dish for any meal.
A classic North Indian condiment, 'Aam ka Achar' is made with raw, tangy mangoes, a robust blend of aromatic spices, and pungent mustard oil. This traditional sun-cured pickle is the perfect spicy and sour accompaniment to any meal, from dal-rice to stuffed parathas.
About Mungan Ji Dal, Phulka, Aloo Tuk and Mango Pickle
Protein-packed Mungan Ji Dal with crispy Aloo Tuk and soft phulkas – a soul-satisfying, energy-giving feast!
This sindhi dish is perfect for dinner. With 810.91 calories and 24.25g of protein per serving, it's a nutritious choice for your meal plan.
8gfat
1 tsp
Coriander Powder
1 tsp Salt (Or to taste)
3 cup Water
0.5 tsp Garam Masala
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
1 tbsp Lemon Juice (Freshly squeezed)
Instructions
1
Prepare the Dal
Rinse the yellow moong dal in a fine-mesh sieve under cool running water until the water runs clear.
Transfer the rinsed dal to a bowl and cover with ample water. Let it soak for at least 30 minutes. This step is crucial for a creamy texture.
After soaking, drain all the water from the dal and set it aside.
2
Sauté Aromatics and Spices
Place a pressure cooker over medium heat and add the ghee. Once the ghee is hot, add the cumin seeds and allow them to sizzle and become fragrant, about 30 seconds.
Add the hing, finely chopped ginger, and slit green chilies. Sauté for another 30-45 seconds until the raw smell of ginger disappears.
Add the finely chopped tomato and cook for 3-4 minutes, stirring occasionally, until it becomes soft and mushy.
Stir in the turmeric powder, red chili powder, and coriander powder. Cook the spice powders for 1 minute, stirring continuously to prevent burning.
3
Pressure Cook the Dal
Add the drained moong dal to the pressure cooker along with the salt and 3 cups of water. Stir everything well to combine.
Secure the lid of the pressure cooker. Cook on medium heat for 3 whistles, which should take about 12-15 minutes.
Turn off the heat and allow the pressure to release naturally. Do not force open the lid.
4
Finish and Serve
Once the pressure has fully released, carefully open the cooker.
Using a wire whisk or a wooden spoon (mathani), gently whisk the dal for about a minute until it reaches a smooth, creamy, and uniform consistency. Be careful not to over-whisk.
Stir in the garam masala and most of the chopped coriander leaves, reserving some for garnish.
Just before serving, add the fresh lemon juice and give it a final mix. Taste and adjust salt if needed.
Garnish with the remaining coriander leaves and serve hot with steamed rice, roti, or Sindhi sai bhaji.
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.
1 tsp Red Chili Powder (adjust to spice preference)
0.25 tsp Turmeric Powder
1.5 tsp Coriander Powder
1 tsp Amchur Powder (dried mango powder)
0.5 tsp Chaat Masala (for garnish)
2 tbsp Coriander Leaves (freshly chopped, for garnish)
Instructions
1
First Fry the Potatoes
Wash and scrub the baby potatoes thoroughly. Pat them completely dry with a kitchen towel; any moisture will cause the oil to splatter.
Heat the oil in a kadai or deep pan over medium heat. To check if the oil is ready, drop a small piece of potato in; it should sizzle and rise to the surface.
Carefully add the potatoes to the hot oil, ensuring not to overcrowd the pan. Fry in batches if necessary.
Fry for 10-12 minutes, stirring occasionally, until the potatoes are cooked through and tender. You can test this by piercing one with a knife; it should go in easily.
Using a slotted spoon, remove the potatoes from the oil and place them on a plate to cool for 5-7 minutes, just until they are cool enough to handle.
2
Flatten and Second Fry
Take each warm potato and place it on a flat surface like a cutting board.
Gently press down with the base of a small bowl or your palm to flatten it into a thick disc, about 1/2-inch thick. Be careful not to mash it completely.
Increase the heat of the oil to medium-high.
Carefully slide the flattened potatoes back into the hot oil, again frying in batches to maintain the oil temperature.
1 kg Raw Mangoes (Use a firm, sour, pickling variety like Ramkela or Rajapuri)
2 cup Mustard Oil (To be heated to smoking point and then cooled completely)
0.75 cup Salt (Use non-iodized or sea salt for best results)
5 tbsp Red Chili Powder (Adjust to your spice preference)
2 tbsp Turmeric Powder
4 tbsp Fennel Seeds (Also known as Saunf)
4 tbsp Split Mustard Seeds (Also known as Rai ki Dal)
2 tbsp Fenugreek Seeds (Also known as Methi Dana)
2 tsp Nigella Seeds (Also known as Kalonji)
1 tsp Asafoetida (Also known as Hing)
Instructions
1
Prepare the Mangoes (Day 1)
Wash the raw mangoes thoroughly. Wipe them completely dry with a clean kitchen towel. It is critical that there is no moisture.
Cut the mangoes into 1-inch cubes, discarding the inner stone but keeping the peel on.
Place the mango pieces in a large, dry glass or ceramic bowl. Add 1/2 cup of the salt and all the turmeric powder.
Mix well to coat every piece. Cover the bowl with a cloth or a loose lid and let it sit at room temperature for 24 hours. The mangoes will release a significant amount of water.
2
Dry the Mangoes (Day 2)
After 24 hours, drain all the water released by the mangoes. You can discard this brine.
Spread the mango pieces in a single layer on a clean cloth or a large tray.
Let them dry under a fan or in a shady, well-ventilated area for 4-5 hours until the surface moisture has evaporated. They should feel dry to the touch but not hard.
3
Prepare the Spice Mix and Oil
While the mangoes are drying, gently dry roast the fennel seeds and fenugreek seeds in a pan on low heat for 1-2 minutes until fragrant. Let them cool completely.
Fry for 3-5 minutes, turning once, until they are deep golden brown and very crispy on both sides.
3
Season and Serve
Remove the crispy potatoes from the oil and drain them on a wire rack or paper towels to remove excess oil.
Immediately transfer the hot potatoes to a large mixing bowl.
Sprinkle the salt, red chili powder, turmeric powder, coriander powder, and amchur powder over them.
Gently toss the potatoes until they are evenly coated with the spice mixture.
Garnish with a final sprinkle of chaat masala and freshly chopped coriander leaves.
Serve immediately while they are hot and at their crispiest.
Grind the roasted seeds along with the split mustard seeds into a coarse powder using a spice grinder or mortar and pestle.
In a large, dry mixing bowl, combine this coarsely ground spice mix, red chili powder, nigella seeds, asafoetida, and the remaining 1/4 cup of salt.
In a separate pan, heat the mustard oil until it reaches its smoking point (you'll see faint white fumes). Turn off the heat and let it cool down completely to room temperature. This step is crucial to mellow the oil's raw pungency.
4
Combine and Bottle the Pickle
Add the dried mango pieces to the bowl containing the spice mix. Toss well until each piece is thoroughly coated.
Pour about 1.5 cups of the completely cooled mustard oil over the mango-spice mixture. Mix everything thoroughly with a clean, dry spoon.
Carefully transfer the pickle into a sterilized, completely dry glass or ceramic jar (a 'barnī'). Pack it down gently to remove air pockets.
5
Mature the Pickle (7-10 Days)
Cover the mouth of the jar with a clean piece of muslin cloth and secure it with a string. This allows moisture to escape while keeping dust out.
Place the jar in direct sunlight for 7 to 10 days. Shake the jar gently or stir with a dry spoon once every day to redistribute the oil and spices.
After 3-4 days, the mango pieces will have softened and settled. Pour the remaining 0.5 cup of cooled mustard oil over the top to create a protective layer that submerges the mangoes.
After the sunning period, the mangoes will have softened and absorbed the flavors. The pickle is now ready. Replace the muslin cloth with an airtight lid and store in a cool, dry place. It can last for over a year.
