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A classic Bengali comfort food, this yellow split pea dal is light, aromatic, and subtly sweet. Flavored with fresh ginger and a traditional panch phoron tempering, it's the perfect simple dish to serve with steamed rice.
Prepare the Dal (10 minutes + soaking time)
Pressure Cook the Dal (15-20 minutes)
Prepare the Tempering (Phoron) (2-3 minutes)
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A classic Bengali comfort food, this yellow split pea dal is light, aromatic, and subtly sweet. Flavored with fresh ginger and a traditional panch phoron tempering, it's the perfect simple dish to serve with steamed rice.
This bengali recipe takes 35 minutes to prepare and yields 4 servings. At 271.46 calories per serving with 12.16g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Combine and Serve (2 minutes)
For a classic sour version, add 1/4 cup of chopped raw mango to the pressure cooker along with the dal.
Add 1/2 cup of diced vegetables like bottle gourd (lau) or ridge gourd (jhinge) while pressure cooking for added nutrition and texture.
For a different aroma, add 2-3 cloves of thinly sliced garlic to the tempering oil after the panch phoron splutters and fry until golden brown.
Yellow split peas are an excellent source of protein, crucial for muscle repair, growth, and overall body function, making this dish ideal for vegetarians and vegans.
The high fiber content aids digestion, promotes gut health, helps regulate blood sugar levels, and contributes to a feeling of fullness, which can support weight management.
This dal is low in saturated fat and cholesterol-free. The fiber and potassium content help manage blood pressure and cholesterol levels, contributing to a healthy cardiovascular system.
Matar dal is a good source of iron and complex carbohydrates, which provide a steady release of energy and help combat fatigue and anemia.
Yes, Matar Dal is very healthy. It is an excellent source of plant-based protein and dietary fiber, which aids digestion and provides sustained energy. It is also low in fat and rich in essential minerals like iron and potassium.
One serving of this Matar Dal (approximately 1 cup or 250g) contains around 220-250 calories, making it a nutritious and relatively low-calorie option for a main meal.
Absolutely. After soaking the dal for at least 4 hours, cook it in a heavy-bottomed pot with a lid. It will take about 45-60 minutes to become soft and cooked through. You may need to add more hot water as it cooks.
Panch phoron is a Bengali five-spice blend of fenugreek, nigella, cumin, black mustard, and fennel seeds. It provides a unique, complex flavor. If unavailable, you can use a mix of 1/2 tsp cumin seeds and 1/2 tsp mustard seeds as a basic substitute, though the authentic taste will differ.
This can happen for a few reasons: insufficient soaking time, using very old dal packets, or cooking with hard water. Ensure you soak the dal for at least 2 hours and use relatively fresh ingredients for the best results.