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A classic Assamese comfort food, this dal is made with whole black gram lentils cooked to a creamy, rich consistency. Its simple, earthy flavor from ginger and a light tempering makes it a perfect companion to steamed rice.
Prepare the Lentils
Pressure Cook the Dal
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A classic Assamese comfort food, this dal is made with whole black gram lentils cooked to a creamy, rich consistency. Its simple, earthy flavor from ginger and a light tempering makes it a perfect companion to steamed rice.
This indian recipe takes 40 minutes to prepare and yields 4 servings. At 251.73 calories per serving with 12.9g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Prepare the Tempering (Tadka)
Combine and Simmer
Garnish and Serve
For a Sattvic or Jain version, simply omit the garlic. The flavor will be slightly different but still delicious due to the ginger and panch phoron.
Add 1/2 cup of diced pumpkin (kumra) or bottle gourd (lauki) to the pressure cooker along with the dal for added nutrition and a slightly sweet flavor.
For a richer finish, stir in a tablespoon of ghee just before serving. This adds a wonderful aroma and flavor.
Increase the number of green chilies or add a pinch of red chili powder along with the turmeric powder during pressure cooking.
Whole black gram is a protein powerhouse, crucial for muscle repair, cell regeneration, and providing sustained energy.
The high fiber content aids digestion, prevents constipation, and helps maintain stable blood sugar levels, promoting gut health.
This dal is rich in iron, which is vital for forming hemoglobin, transporting oxygen in the blood, and combating fatigue and anemia.
Packed with potassium and magnesium, Mati Dal helps regulate blood pressure and supports overall cardiovascular function.
Mati Dal is the Assamese name for whole black gram lentils (Vigna mungo), also known as Sabut Urad Dal in Hindi. It is a staple lentil in Assamese cuisine, prized for its earthy flavor and creamy texture when cooked.
Yes, Mati Dal 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 building and repair. It is also naturally gluten-free.
One serving of Mati Dal (approximately 1 cup or 255g) contains around 280-320 calories. The exact count can vary based on the amount of oil used and serving size.
Yes, but it will take much longer. Cook the well-soaked dal in a heavy-bottomed pot with a lid. Bring to a boil, then reduce to a simmer and cook for 1.5 to 2 hours, or until the lentils are completely soft and mushy. You may need to add more hot water during cooking.
The creaminess of Mati Dal depends on two key factors: adequate soaking (at least 6 hours, preferably overnight) and thorough mashing/whisking after it's cooked. If you skip or shorten these steps, the dal will not break down properly to create that signature creamy texture.
Store leftover dal in an airtight container in the refrigerator for up to 3 days. To reheat, transfer it to a saucepan, add a splash of hot water to loosen it up, and heat on low until warmed through. You can also add a fresh, small tempering to revive the flavors.
Mati Dal is traditionally served with steamed rice, especially Joha rice. It pairs wonderfully with Assamese side dishes like Aloo Pitika (spiced mashed potatoes), Khar (an alkaline dish), and fried fish or vegetables (bhaji).