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A hearty and flavorful Bengali curry made from dried yellow peas, simmered in a fragrant blend of spices. This iconic Kolkata street food is perfect as a snack or a main course with luchi or roti.
For 4 servings
Soak and Cook the Peas
Prepare the Masala Base
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A hearty and flavorful Bengali curry made from dried yellow peas, simmered in a fragrant blend of spices. This iconic Kolkata street food is perfect as a snack or a main course with luchi or roti.
This bengali recipe takes 55 minutes to prepare and yields 4 servings. At 406.5 calories per serving with 20.32g of protein, it's a moderately challenging recipe perfect for snack or lunch or dinner or breakfast.
Cook the Spices and Tomatoes
Combine and Simmer
Garnish and Serve
For a version without onion and garlic, skip them and increase the amount of ginger paste. Add a pinch of asafoetida (hing) to the hot oil with the whole spices. You can also add small cubes of fried coconut or boiled potatoes for extra texture.
A popular variation includes minced meat (usually mutton). Brown about 200g of minced mutton with the onions and ginger-garlic paste before adding the powdered spices. Proceed with the rest of the recipe as directed.
Add 1/4 cup of grated fresh coconut along with the tomatoes for a richer, slightly sweet flavor profile common in some regional variations.
Dried yellow peas are an excellent source of plant-based protein, which is essential for muscle repair, building tissues, and overall body function.
The high fiber content in peas promotes digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness, which can aid in weight management.
As a source of complex carbohydrates, Ghughni provides a slow and steady release of energy, preventing sharp spikes in blood sugar and keeping you energized for longer.
Yellow peas are a good source of important minerals like iron, magnesium, potassium, and folate, which are vital for blood production, nerve function, and heart health.
One serving of this Ghughni recipe (approximately 1.5 cups or 385g) contains around 390-420 calories. The exact count can vary based on the amount of oil used and serving size.
Yes, Ghughni is a very healthy dish. It is rich in plant-based protein and dietary fiber from the yellow peas, which aids in digestion and keeps you full longer. It is also packed with essential minerals and is relatively low in fat.
Absolutely. If you don't have a pressure cooker, you can cook the soaked peas in a large, heavy-bottomed pot. It will take significantly longer, about 60-90 minutes, for the peas to become tender. Ensure you have enough water and check them periodically.
Ghughni is incredibly versatile. It's traditionally served as a snack on its own, garnished with onions and coriander. For a full meal, it pairs excellently with Bengali Luchi (puffy fried bread), parathas, rotis, or even plain rice.
You can store leftover Ghughni in an airtight container in the refrigerator for up to 3-4 days. The flavors often deepen overnight. Reheat it on the stovetop or in the microwave, adding a splash of water if it has thickened too much.
While dried yellow peas (motor dal) are traditional, you can also make this dish with dried green peas. The taste and texture will be slightly different. Chickpeas (kabuli chana) can also be used to make a similar dish called 'Cholar Ghughni'.