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A hearty and flavorful curry from Eastern India, made from dried yellow peas slow-cooked in a fragrant blend of onions, tomatoes, and aromatic spices. This popular street food is a comforting and nutritious dish, perfect with puffed bread or as a standalone snack.
For 4 servings
Soak and Pressure Cook the Peas
Prepare the Masala Base
A hearty and flavorful curry from Eastern India, made from dried yellow peas slow-cooked in a fragrant blend of onions, tomatoes, and aromatic spices. This popular street food is a comforting and nutritious dish, perfect with puffed bread or as a standalone snack.
This odia recipe takes 60 minutes to prepare and yields 4 servings. At 400.2 calories per serving with 20.13g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or snack.
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Sauté Spices and Combine
Simmer and Finish
Add one small potato, diced, to the pressure cooker along with the peas for a heartier version.
For a Bengali twist, add small, thinly sliced pieces of fried coconut to the curry during the simmering stage.
Serve the ghuguni in a bowl and top with chopped raw onions, tomatoes, green chilies, a drizzle of tamarind chutney, and a sprinkle of sev (crispy chickpea noodles).
Skip the onions and ginger-garlic paste. Use 1/4 teaspoon of asafoetida (hing) in the hot oil and increase the amount of tomatoes and ginger paste for the base.
Yellow peas are an excellent source of plant-based protein, which is essential for muscle repair, building tissues, and overall body function.
High in dietary fiber, Ghuguni promotes healthy digestion, helps maintain stable blood sugar levels, and contributes to a feeling of fullness, which can aid in weight management.
This dish is a good source of important minerals like iron, which is vital for blood health, and magnesium, which supports nerve and muscle function.
The use of spices like turmeric, ginger, and garlic provides anti-inflammatory and antioxidant properties that can help strengthen the immune system.
Yes, Ghuguni is a very healthy and nutritious dish. It is rich in plant-based protein and dietary fiber from the yellow peas, which aids in digestion and provides sustained energy. It is also packed with essential minerals like iron and magnesium.
One serving of Ghuguni (approximately 1 cup or 410g) contains around 380-420 calories. The calorie count can vary based on the amount of oil used in the preparation.
You can store leftover Ghuguni in an airtight container in the refrigerator for up to 3 days. It reheats well on the stovetop or in the microwave. You may need to add a little hot water to adjust the consistency as it thickens upon cooling.
While dried peas provide the best texture and flavor, you can use canned peas in a pinch. Drain and rinse them thoroughly to remove excess sodium. Skip the pressure cooking step and add them directly to the masala with 1-2 cups of water or vegetable broth, then simmer for 10-15 minutes.
Ghuguni is incredibly versatile. It is traditionally served hot with puffed breads like puris or luchi, or with rotis. It's also popularly enjoyed as a standalone snack or chaat, topped with chopped onions, sev, and chutneys.
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