Ghugni
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
12 steps. 40 minutes total.
- 1
Rinse the dried yellow peas thoroughly
- a.Soak them in ample water for at least 8 hours or overnight. After soaking, drain the water completely.
- 2
Transfer the soaked and drained peas to a pressure cooker
- a.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.
- 3
Step 3
- a.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.
- 4
Lower the heat to medium
- a.Add the bay leaf and cumin seeds. Once the seeds start to splutter (about 30 seconds), add the asafoetida.
- 5
Step 5
- a.Add the finely chopped onion and sauté for 7-8 minutes, stirring occasionally, until it turns soft and golden brown.
- 6
Add the ginger-garlic paste and slit green chilies
- a.Sauté for another 1-2 minutes until the raw smell disappears.
- 7
Stir in the tomato puree
- a.Cook for 5-6 minutes, until the mixture thickens and you see oil separating at the edges of the masala.
- 8
Step 8
- a.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.
- 9
Step 9
- a.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.
- 10
Bring the mixture to a boil, then reduce the heat to low
- a.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.
- 11
Finally, stir in the garam masala powder
- a.Cook for one more minute, then turn off the heat.
- 12
Ladle the hot ghugni into serving bowls
- a.Garnish generously with chopped raw onion and fresh cilantro. Serve with lemon wedges on the side for squeezing over.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Soaking the peas overnight is a crucial step; do not skip it as it ensures even and faster cooking.
- 2For an authentic Bengali taste, use mustard oil. Heating it until it just starts to smoke is key to reducing its pungency.
- 3The consistency of Ghugni is personal. If you prefer a thinner gravy, add a little hot water. For a thicker gravy, mash more peas.
- 4A final sprinkle of 'Bhaja Masla' (roasted and ground cumin, coriander, and red chili) can elevate the dish's aroma and flavor.
- 5Ghugni tastes even better the next day as the flavors deepen. It's an excellent dish for meal prepping.
Adapt it for your goals.
Mangsher Ghugni (With Mutton)
For a non-vegetarian version, add small, bite-sized pieces of cooked mutton keema (minced meat) to the curry along with the peas.
With CoconutWith Coconut
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.
With PotatoesWith Potatoes
Add one small potato, diced, to the pressure cooker along with the peas for a more filling version.
No Onion No GarlicNo Onion No Garlic
For a 'niramish' version, omit the onion and garlic. Increase the amount of ginger paste and asafoetida slightly to compensate for flavor.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
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.
High in Dietary Fiber
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.
Provides Sustained Energy
Ghugni is rich in complex carbohydrates, which are digested slowly, providing a steady release of energy and preventing sudden spikes in blood sugar.
Rich in Essential Minerals
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.
Frequently asked questions
One serving of this Ghugni recipe (approximately 1 cup or 285g) contains around 390-420 calories, primarily from the peas and oil.