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A light, comforting Maharashtrian lentil curry with a signature sweet, sour, and savory flavor profile. Made with yellow moong dal and the special Goda masala, it's a perfect wholesome meal when served with steamed rice.
For 4 servings
Cook the Moong Dal
Prepare the Tempering (Tadka)
Combine and Simmer the Amti
A light, comforting Maharashtrian lentil curry with a signature sweet, sour, and savory flavor profile. Made with yellow moong dal and the special Goda masala, it's a perfect wholesome meal when served with steamed rice.
This maharashtrian recipe takes 40 minutes to prepare and yields 4 servings. At 331.49 calories per serving with 14.92g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Finish and Garnish
Use 3-4 dried kokum petals instead of tamarind pulp for a different kind of tanginess, which is also very traditional.
Add vegetables like drumsticks (moringa) or small pieces of pumpkin along with the tomatoes for extra nutrition and texture.
For a richer, coastal flavor, add 2 tablespoons of freshly grated coconut or a splash of coconut milk and simmer for a few minutes at the end.
While traditionally made with moong dal, you can also prepare this amti with toor dal (split pigeon peas) for a heartier version.
Moong dal is one of the best plant-based sources of protein, which is essential for muscle repair, building tissues, and overall body function.
Being light and easy to digest, moong dal is gentle on the stomach. The added fiber helps in promoting regular bowel movements and maintaining a healthy gut.
This dal is low in saturated fat and cholesterol. The fiber content helps in lowering bad cholesterol levels, contributing to a healthier cardiovascular system.
High in protein and fiber, Moong Dal Amti keeps you feeling full for longer, which helps in curbing cravings and managing overall calorie intake.
Goda Masala is a unique Maharashtrian spice blend with a sweet and pungent aroma, containing ingredients like coconut, sesame seeds, and stone flower. While there is no perfect substitute, in a pinch, you could use a small amount of garam masala with a pinch of sugar, but the authentic taste will be missing.
Yes, Moong Dal Amti is very healthy. Moong dal is a great source of plant-based protein and dietary fiber, is easy to digest, and low in fat. The dish is packed with nutrients from lentils and spices, making it a wholesome and balanced meal.
One serving of Moong Dal Amti (approximately 1 cup or 290g) contains around 260-280 calories, depending on the amount of oil used. It's a relatively low-calorie dish, rich in protein and complex carbohydrates.
Absolutely. For a 'Jain' or 'Satvik' version, you can skip the onion and ginger-garlic paste. The dal will still be flavorful due to the tempering spices and the special Goda masala.
Leftover Moong Dal Amti can be stored in an airtight container in the refrigerator for up to 2-3 days. It will thicken upon cooling, so add a little hot water while reheating on the stovetop or in the microwave.
This recipe goes great with these complete meals
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