Moong Dal 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.
For 4 servings
Cook the Moong Dal
- Place the rinsed moong dal in a pressure cooker. Add 2.5 cups of water and 0.25 tsp of turmeric powder.
- Secure the lid and pressure cook on medium heat for 3-4 whistles, or for about 10-12 minutes, until the dal is completely soft and mushy.
- Allow the pressure to release naturally. Open the cooker and whisk the dal vigorously until it is smooth and creamy. Set aside.
Prepare the Tempering (Tadka)
- Heat oil in a deep pan or kadai over medium heat. Add the mustard seeds and wait for them to splutter.
- Once spluttering, add the cumin seeds, asafoetida, and curry leaves. Sauté for about 30 seconds until fragrant.
- Add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent.
- Add the ginger-garlic paste and slit green chilies. Cook for another minute until the raw aroma disappears.
Combine and Simmer the Amti
- Add the chopped tomatoes to the pan and cook for 4-5 minutes, stirring occasionally, until they turn soft and pulpy.
- Stir in the remaining 0.25 tsp turmeric powder, red chili powder, and the Goda masala. Sauté for one minute.
- Pour the cooked, whisked dal into the pan. Mix everything well to combine with the masala base.
- Add 1.5 cups of hot water (or more) to achieve a thin, flowing consistency. Amti is traditionally not very thick.
Finish and Garnish
- Add salt to taste, jaggery, and tamarind pulp. Stir until the jaggery dissolves completely.
- Bring the amti to a gentle boil, then reduce the heat to low. Let it simmer for 5-7 minutes for the flavors to meld together beautifully.
- Turn off the heat and garnish with freshly chopped coriander leaves.
- Serve hot with steamed rice, chapati, or bhakri.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the most authentic flavor, do not skip Goda masala. It is the heart of this Maharashtrian dish.
- 2Whisking the dal after pressure cooking is a crucial step to achieve a smooth, non-grainy texture.
- 3Always add hot water to adjust the consistency of the dal. Adding cold water can alter the taste.
- 4The balance of sweet (jaggery) and sour (tamarind) is key. Taste and adjust these elements to your preference.
- 5Moong dal amti tends to thicken as it cools. Add a splash of hot water while reheating to restore its original consistency.
Adapt it for your goals.
Ingredient Swap
Use 3-4 dried kokum petals instead of tamarind pulp for a different kind of tanginess, which is also very traditional.
Add VegetablesAdd Vegetables
Add vegetables like drumsticks (moringa) or small pieces of pumpkin along with the tomatoes for extra nutrition and texture.
Richer FlavorRicher Flavor
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.
Different LentilDifferent Lentil
While traditionally made with moong dal, you can also prepare this amti with toor dal (split pigeon peas) for a heartier version.
Why this is on our healthy list.
Excellent Source of Protein
Moong dal is one of the best plant-based sources of protein, which is essential for muscle repair, building tissues, and overall body function.
Promotes Digestive Health
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.
Supports Heart Health
This dal is low in saturated fat and cholesterol. The fiber content helps in lowering bad cholesterol levels, contributing to a healthier cardiovascular system.
Aids in Weight Management
High in protein and fiber, Moong Dal Amti keeps you feeling full for longer, which helps in curbing cravings and managing overall calorie intake.
Frequently asked questions
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.
