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A simple and soulful Assamese dal made from whole black gram lentils. This rustic dish has a creamy texture and a subtle, earthy flavor from ginger and mustard oil, a true comfort food from Assam.
Prepare the Lentils
Pressure Cook the Dal
Prepare the Tempering (Tadka)
A simple and soulful Assamese dal made from whole black gram lentils. This rustic dish has a creamy texture and a subtle, earthy flavor from ginger and mustard oil, a true comfort food from Assam.
This indian recipe takes 35 minutes to prepare and yields 4 servings. At 256.35 calories per serving with 13.76g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Combine and Finish
Add 2-3 cloves of finely chopped garlic to the tempering along with the panch phoron for an extra layer of flavor.
Add 1/2 cup of diced bottle gourd (lauki) or pumpkin to the pressure cooker along with the dal for added nutrition and texture.
If you don't have a pressure cooker, soak the dal overnight. Cook in a heavy-bottomed pot with a lid for 1 to 1.5 hours, or until the lentils are completely soft, before tempering.
Whole black gram is packed with protein, making this dal a great choice for vegetarians and vegans to support muscle health and overall body function.
The high fiber content in Mati Dail promotes healthy digestion, helps maintain stable blood sugar levels, and contributes to a feeling of fullness, aiding in weight management.
This dal is a good source of essential minerals like iron, which is vital for preventing anemia and boosting energy, and magnesium, which supports bone health and nerve function.
Yes, Mati Dail is very healthy. It is an excellent source of plant-based protein, dietary fiber, iron, and magnesium. The fiber aids in digestion, while the protein is essential for muscle repair and growth.
One serving of this Mati Dail recipe contains approximately 240-260 calories. This is an estimate and can vary based on the exact ingredients and quantities used.
Absolutely. To make it without a pressure cooker, soak the dal for at least 6-8 hours or overnight. Then, cook it in a deep, heavy-bottomed pot with a lid for about 1 to 1.5 hours, or until the lentils are tender and cooked through. Proceed with the tempering as instructed.
If you don't have Panch Phoron, a simple substitute is a combination of 1/2 teaspoon of cumin seeds and 1/2 teaspoon of black mustard seeds. While it won't be the exact flavor, it will still be delicious.
Store any leftover Mati Dail in an airtight container in the refrigerator for up to 3-4 days. The dal will thicken upon cooling; simply add a little hot water while reheating to reach your desired consistency.
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