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A fragrant Rajasthani rice pilaf made with sun-dried moong dal nuggets (mangodi) and aromatic spices. This one-pot meal is both wholesome and packed with unique, earthy flavors.
For 4 servings
Prepare Rice and Fry Mangodi
Sauté Aromatics and Masala
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A fragrant Rajasthani rice pilaf made with sun-dried moong dal nuggets (mangodi) and aromatic spices. This one-pot meal is both wholesome and packed with unique, earthy flavors.
This rajasthani recipe takes 45 minutes to prepare and yields 4 servings. At 548 calories per serving with 15.71g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Combine and Cook the Pulao
Rest and Garnish
Incorporate diced carrots, potatoes, or green beans along with the green peas for a more vegetable-rich pulao.
To save time, you can make this in a pressure cooker. After sautéing the rice, add water and pressure cook for 2 whistles on medium heat. Let the pressure release naturally.
For an extra protein boost, add 100g of cubed paneer or tofu along with the green peas.
For a Sattvic or Jain version, simply skip the onion and ginger-garlic paste. The pulao will still be flavorful from the whole spices and tomatoes.
The moong dal mangodi are an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function.
With ingredients like rice, lentils (mangodi), and vegetables, this pulao provides dietary fiber that aids digestion, promotes satiety, and helps maintain stable blood sugar levels.
Traditional Indian spices like cumin, asafoetida, and ginger are known for their carminative properties, which can help improve digestion and prevent bloating.
Basmati rice is a source of complex carbohydrates, which break down slowly to provide a steady release of energy, keeping you full and energized for longer.
Mangodi are small, sun-dried nuggets made from ground moong dal (split yellow lentils). They are a traditional Rajasthani ingredient used to add protein, texture, and a unique earthy flavor to various dishes like curries and pulaos.
Yes, Mangodi Pulao is a relatively healthy and balanced one-pot meal. The mangodi provides plant-based protein, rice offers carbohydrates for energy, and the spices have various digestive benefits. Using ghee in moderation provides healthy fats.
One serving of Mangodi Pulao (approximately 385g) contains around 450-500 calories. The exact count can vary based on the amount of ghee used and the specific ingredients.
A sticky pulao is usually caused by two things: not rinsing the rice enough to remove excess starch, or stirring the rice too much after adding water. Ensure you rinse the rice until the water runs clear and avoid stirring once it starts boiling.
This recipe is naturally gluten-free. However, always check the packaging of your asafoetida (hing), as some brands mix it with wheat flour. Use a gluten-free certified brand to be certain.
Store leftover Mangodi Pulao in an airtight container in the refrigerator for up to 2 days. Reheat in a microwave or on the stovetop with a splash of water to restore moisture.