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A classic Bengali comfort food, this simple split pea dal is fragrant with panch phoron and has a lovely balance of sweet and savory flavors. It's a staple in Bengali households, often served with steamed rice.
Prepare the Dal: Rinse the matar dal under cool running water until the water runs clear. Soaking is optional, but for faster cooking, you can soak it in 2 cups of water for 30 minutes, then drain.
Pressure Cook: In a pressure cooker, combine the drained dal, 4 cups of fresh water, turmeric powder, salt, grated ginger, and slit green chilies. Stir to combine.
Cook the Dal: Secure the lid and pressure cook on medium-high heat for 4-5 whistles, which should take about 15-20 minutes. The dal should be completely soft. Allow the pressure to release naturally.
Check Consistency: Once the pressure has settled, open the cooker. Use a wire whisk to gently mash the dal until it reaches a smooth, creamy consistency. If it's too thick, add 1/2 to 1 cup of hot water to achieve a soupy texture. Stir in the optional sugar at this stage.
Prepare the Tempering (Phoron): Heat the mustard oil in a small pan (tadka pan) over medium heat until it's hot and shimmering. Add the bay leaf, dried red chilies, and panch phoron. Let the spices sizzle and splutter for about 30-40 seconds until they become fragrant. Be careful not to burn them.
Combine and Finish: Immediately pour the hot, aromatic tempering over the cooked dal in the pressure cooker. Stir gently to incorporate the flavors. For extra richness, drizzle the optional ghee on top.
A classic Bengali comfort food, this simple split pea dal is fragrant with panch phoron and has a lovely balance of sweet and savory flavors. It's a staple in Bengali households, often served with steamed rice.
This bengali recipe takes 35 minutes to prepare and yields 4 servings. At 264.53 calories per serving with 11.77g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Garnish and Serve: Garnish with freshly chopped coriander leaves. Serve the Matir Dal hot with steamed rice and a side of fried vegetables (bhaja) for a complete Bengali meal.
Add diced vegetables like carrots, bottle gourd (lau), or green papaya to the pressure cooker along with the dal for a more nutritious version.
For a slightly tangy flavor, add one chopped tomato to the pressure cooker with the dal.
For a different flavor profile, add 2-3 cloves of thinly sliced garlic to the tempering along with the panch phoron.
Garnish with a tablespoon of freshly grated coconut for a touch of sweetness and texture.
Matar dal (yellow split peas) is rich in protein, which is essential for muscle repair, cell generation, and overall body function, making it a great choice for vegetarians and vegans.
The high fiber content in this dal aids in digestion, promotes gut health, helps maintain stable blood sugar levels, and contributes to a feeling of fullness, which can help with weight management.
This dal is a good source of important minerals like iron, which prevents anemia; magnesium, crucial for bone health and nerve function; and potassium, which helps regulate blood pressure.
Ingredients like turmeric (containing curcumin) and ginger have natural anti-inflammatory and antioxidant properties that can help reduce inflammation in the body.
Yes, Matir Dal is very healthy. It is an excellent source of plant-based protein, dietary fiber, and essential minerals like iron and magnesium. It is naturally low in fat and cholesterol, making it a heart-healthy choice.
One serving of Matir Dal (approximately 1 cup or 255g) contains around 220-250 calories, depending on the amount of oil and ghee used. It's a relatively low-calorie dish packed with nutrients.
Panch Phoron is a Bengali five-spice blend containing equal parts of fenugreek, nigella, cumin, black mustard, and fennel seeds. It's crucial for the authentic flavor. If you don't have it, you can use a mix of cumin and mustard seeds, but the taste will be different.
Absolutely. Cook the dal in a deep, heavy-bottomed pot with a lid. It will take significantly longer, around 45-60 minutes, for the dal to become completely soft. Soaking the dal for an hour beforehand is highly recommended if using this method.
The creaminess comes from two things: cooking the dal until it's very soft and then whisking it well. If your dal isn't soft enough, cook it for a bit longer. Then, use a wire whisk or an immersion blender for a few seconds to break down the lentils and create a smooth texture.
Let the dal cool completely, then store it in an airtight container in the refrigerator for up to 3-4 days. The dal will thicken upon cooling; you may need to add a little hot water while reheating to adjust the consistency.
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