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This classic Bengali street food is a hearty, spiced curry made from dried yellow peas. It's a comforting, protein-packed dish, often enjoyed as a snack or a light meal, garnished with fresh onion and lime.
For 4 servings
Rinse the dried yellow peas thoroughly. Soak them in ample water for at least 8 hours or overnight. After soaking, drain the water completely.
Transfer the soaked and drained peas to a pressure cooker. Add 4 cups of fresh water, 1/2 tsp of salt, and 1/4 tsp of turmeric powder. Secure the lid and cook on medium heat for 4-5 whistles, or for about 15-20 minutes, until the peas are soft but not mushy. Allow the pressure to release naturally.
While the peas are cooking, heat the mustard oil in a heavy-bottomed pan or kadai over medium-high heat until it's lightly smoking. This mellows its pungent flavor.
Lower the heat to medium. Add the bay leaf and cumin seeds. Once the seeds start to splutter (about 30 seconds), add the asafoetida.
Add the finely chopped onion and sauté for 7-8 minutes, stirring occasionally, until it turns soft and golden brown.
Add the ginger-garlic paste and slit green chilies. Sauté for another 1-2 minutes until the raw smell disappears.
Stir in the tomato puree. Cook for 5-6 minutes, until the mixture thickens and you see oil separating at the edges of the masala.
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This classic Bengali street food is a hearty, spiced curry made from dried yellow peas. It's a comforting, protein-packed dish, often enjoyed as a snack or a light meal, garnished with fresh onion and lime.
This bengali recipe takes 55 minutes to prepare and yields 4 servings. At 412.57 calories per serving with 20.71g of protein, it's a beginner-friendly recipe perfect for snack or lunch or dinner or breakfast.
Add the dry spice powders: the remaining 1/2 tsp turmeric powder, red chili powder, cumin powder, and coriander powder. Mix well and cook for 1 minute, stirring continuously.
Pour the cooked peas along with their cooking liquid into the pan with the masala. Add the remaining 1 tsp of salt and the optional sugar. Stir everything together.
Bring the mixture to a boil, then reduce the heat to low. Cover the pan and let the ghugni simmer for 8-10 minutes for the flavors to meld. Use the back of your ladle to gently mash some of the peas against the side of the pan to naturally thicken the gravy.
Finally, stir in the garam masala powder. Cook for one more minute, then turn off the heat.
Ladle the hot ghugni into serving bowls. Garnish generously with chopped raw onion and fresh cilantro. Serve with lemon wedges on the side for squeezing over.
For a non-vegetarian version, add small, bite-sized pieces of cooked mutton keema (minced meat) to the curry along with the peas.
Add 2-3 tablespoons of finely chopped or grated fresh coconut towards the end of cooking for a classic Kolkata street-style flavor and texture.
Add one small potato, diced, to the pressure cooker along with the peas for a more filling version.
For a 'niramish' version, omit the onion and garlic. Increase the amount of ginger paste and asafoetida slightly to compensate for flavor.
Dried yellow peas are a protein powerhouse, crucial for muscle building, tissue repair, and overall body function, making this a great meal for vegetarians and vegans.
The high fiber content aids in digestion, prevents constipation, and promotes a healthy gut microbiome. It also helps in managing blood sugar levels and promotes a feeling of fullness.
Ghugni is rich in complex carbohydrates, which are digested slowly, providing a steady release of energy and preventing sudden spikes in blood sugar.
This dish is a good source of important minerals like iron, which is vital for blood health; magnesium, for nerve and muscle function; and potassium, which helps regulate blood pressure.
One serving of this Ghugni recipe (approximately 1 cup or 285g) contains around 390-420 calories, primarily from the peas and oil.
Yes, Ghugni is a very healthy dish. It's rich in plant-based protein, dietary fiber, and complex carbohydrates from the yellow peas. It's also packed with essential minerals and is relatively low in fat.
Absolutely. You can cook the soaked peas in a large pot on the stovetop. It will take significantly longer, around 60-90 minutes, for the peas to become tender. Ensure you have enough water and check them periodically.
Ghugni is very versatile. It's often enjoyed on its own as a snack, but it also pairs wonderfully with luchi (puffy fried bread), roti, paratha, or even just a slice of bread.
Leftover Ghugni can be stored in an airtight container in the refrigerator for up to 3-4 days. The flavors often improve overnight. Reheat thoroughly before serving.
This can happen for a few reasons. The peas might be old, or your local water might be very hard. Ensure you soak them for at least 8 hours. Adding a tiny pinch of baking soda to the pressure cooker can also help soften them faster.