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A traditional Rajasthani curry featuring sun-dried moong dal nuggets (mangodi) and tender potatoes simmered in a tangy, spiced tomato-yogurt gravy. This rustic and flavorful dish is a perfect comfort food, best enjoyed with hot chapatis or parathas.
For 4 servings
Fry the Mangodi
Prepare the Tempering and Sauté Aromatics
Cook the Masala Base
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A traditional Rajasthani curry featuring sun-dried moong dal nuggets (mangodi) and tender potatoes simmered in a tangy, spiced tomato-yogurt gravy. This rustic and flavorful dish is a perfect comfort food, best enjoyed with hot chapatis or parathas.
This rajasthani recipe takes 45 minutes to prepare and yields 4 servings. At 365.96 calories per serving with 12.67g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Incorporate Yogurt
Simmer the Sabzi
Finish and Serve
To make a Jain-friendly version, omit the onion and ginger-garlic paste. The flavor will be different but still delicious, relying more on tomatoes, asafoetida, and other spices.
You can add other vegetables like green peas or carrots along with the potatoes for added nutrition and texture.
If you prefer to avoid yogurt, you can increase the amount of tomatoes and add a teaspoon of amchur (dry mango powder) at the end for tanginess.
To save time, you can make this dish in a pressure cooker. Follow all steps until adding water, then pressure cook for 2-3 whistles on medium heat. Let the pressure release naturally.
The star ingredient, moong dal mangodi, is an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function.
Both moong dal and potatoes contribute dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps maintain stable blood sugar levels.
This dish is a good source of minerals like potassium from potatoes and tomatoes, and iron and magnesium from moong dal, which are vital for heart health, energy production, and nerve function.
The use of curd (yogurt) introduces probiotics to the dish, which can help improve gut health and digestion. Spices like asafoetida and cumin are also known for their digestive properties.
One serving of Mangodi Aloo Sabzi contains approximately 320-360 calories, depending on the amount of ghee used and the size of the potatoes.
Yes, it can be a healthy dish. Mangodi is rich in plant-based protein and fiber from moong dal. Potatoes provide carbohydrates and potassium. To make it healthier, use minimal ghee or oil for cooking.
Absolutely. To make it vegan, simply replace the ghee with a neutral vegetable oil and substitute the dairy curd with a plant-based yogurt like cashew or almond yogurt. Ensure the plant-based yogurt is unsweetened and whisk it well before adding.
Yogurt curdles due to high heat or a sudden temperature change. To prevent this, always lower the flame to its minimum before adding the yogurt. Also, make sure the yogurt is at room temperature and whisked thoroughly. Stir continuously and quickly after adding it until it is fully incorporated into the masala.
Mangodi (or moong dal nuggets) are readily available at most Indian grocery stores. You can also find them online. Alternatively, they can be made at home by grinding soaked moong dal into a paste, spicing it, and sun-drying small dollops.