Matir Dal
A rustic Bengali dal made with whole dried white peas, slow-cooked until tender and creamy. Subtly sweet and earthy with a gentle tempering of fennel, cumin, and ginger, it's a comforting winter staple best enjoyed with steamed rice.
For 4 servings
- prep
Soak the dried white peas overnight.
Wash the dried white peas thoroughly and soak in enough water to cover by 2 inches. Let them soak for at least 8 hours or overnight. They will almost double in size. Drain the water before cooking.
TIPSoaking reduces cooking time and makes the peas easier to digest. - pressure cook · ~20 min
Pressure cook the peas until soft.
1.Transfer the soaked and drained white peas to a pressure cooker.2.Add 3 cups of fresh water, turmeric powder, salt, and sugar.3.Close the lid and pressure cook on medium-high heat for 15-20 minutes or until the peas are very soft and mushy.4.Let the pressure release naturally. Mash the dal lightly with the back of a ladle.TIPWhite peas take longer to soften than lentils. Under-cooking will leave them grainy. - temper · ~2 min
Prepare the fennel-cumin tempering.
1.Heat ghee in a small frying pan over medium-low heat.2.Add the dried red chilies and let them turn a shade darker (about 30 seconds).3.Add the fennel seeds and cumin seeds. Let them splutter and release their aroma (about 30-45 seconds).4.Add the grated ginger and sauté until the raw smell disappears (about 1 minute).TIPKeep the heat low when frying whole spices — they burn quickly and turn bitter. - mix · ~3 min
Combine the tempering with the dal.
Pour the hot tempering over the cooked dal. Stir well to combine. Let the dal simmer on low heat for 2-3 minutes so the flavors meld together. Adjust water for desired consistency — it should be slightly thick but pourable.
TIPMatir dal thickens on cooling, so keep it slightly thinner than your final desired consistency. - garnish
Garnish with fresh cilantro and serve hot.
Ladle into serving bowls and sprinkle chopped cilantro on top. Serve hot with steamed rice for a classic Bengali meal.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Soaking the white peas for at least 8 hours is essential to achieve a creamy texture without graininess.
- 2Naturally release the pressure cooker — quick release can leave the peas undercooked and hard.
- 3Mash the dal lightly after cooking to release starches and create a velvety consistency.
- 4Temper the spices on low heat to avoid burning the fennel and cumin, which turns them bitter.
- 5Matir dal thickens as it sits; adjust water just before serving if it becomes too thick.
- 6For a richer flavor, use ghee (clarified butter) instead of oil — its nuttiness complements the peas.
Adapt it for your goals.
Vegan
Replace ghee with coconut oil or mustard oil. The dal remains rich and aromatic while staying entirely plant-based.
low oilLow-oil
Reduce tempering oil to 1 teaspoon or dry-roast the spices until fragrant, then add directly to the dal. The dish stays lighter without compromising flavor.
spicySpicy
Add 1-2 slit green chilies along with the ginger during tempering for a fresh, sharp heat that contrasts with the peas' sweetness.
with vegetablesWith vegetables
Stir in cubed potatoes or chopped spinach after pressure-cooking and simmer for 5 minutes. This adds texture and turns the dal into a more substantial one-pot meal.
Why this is on our healthy list.
Rich in Plant Protein
Dried white peas are a great source of plant-based protein, supporting muscle repair and satiety.
High in Dietary Fiber
The whole peas provide soluble fiber that aids digestion and helps maintain stable blood sugar levels.
Antioxidant Spices
Turmeric, cumin, and fennel seeds in the tempering contribute antioxidants and anti-inflammatory compounds.
Low in Saturated Fat
Using just 2 teaspoons of ghee keeps the dal low in saturated fat while delivering rich flavor.
Frequently asked questions
Yes, but it will take much longer. Simmer the soaked peas in a pot with water for 1.5–2 hours, adding more water as needed, until very soft.
