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A creamy and aromatic lentil curry from Mangalore, made with yellow moong dal, roasted spices, and a rich coconut paste. This comforting South Indian dish is perfect with steamed rice.
For 4 servings
Cook the Moong Dal
Prepare the Gassi Masala Paste
A creamy and aromatic lentil curry from Mangalore, made with yellow moong dal, roasted spices, and a rich coconut paste. This comforting South Indian dish is perfect with steamed rice.
This south_indian recipe takes 50 minutes to prepare and yields 4 servings. At 398.19 calories per serving with 14.83g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Cook the Gassi
Prepare and Add Tempering (Tadka)
Garnish and Serve
To make this recipe completely vegan, simply substitute the ghee in the tempering with coconut oil or another vegetable oil.
You can add vegetables like cubed pumpkin, drumsticks, or Mangalorean cucumber. Add them along with the onions and tomatoes and cook until tender before adding the masala paste.
While moong dal is traditional, you can also make this gassi with toor dal (split pigeon peas) or a mix of moong and toor dal. Adjust cooking times accordingly.
For an even richer and creamier gassi, you can use 1/4 cup of thick coconut milk, added at the end of the simmering process. Do not boil after adding coconut milk.
Moong dal is one of the best plant-based sources of protein, which is essential for muscle repair, cell generation, and overall body function.
The high fiber content in moong dal aids in digestion and promotes regular bowel movements. Spices like cumin and hing (asafoetida) are known to reduce bloating and improve gut health.
The use of fresh coconut and coconut oil provides medium-chain triglycerides (MCTs), a type of healthy fat that can provide energy and support metabolism.
Turmeric, a key spice in this dish, contains curcumin, a powerful compound with potent anti-inflammatory and antioxidant effects that help combat cellular damage.
Yes, Moong Dal Gassi is a very healthy dish. Moong dal is an excellent source of plant-based protein and dietary fiber. The spices used, like turmeric and cumin, have anti-inflammatory and digestive benefits. Using coconut oil and fresh coconut provides healthy fats.
One serving of Moong Dal Gassi (approximately 1 cup or 265g) contains around 320-360 calories. The exact count can vary based on the amount of oil/ghee and coconut used.
Absolutely. The recipe is almost entirely plant-based. The only non-vegan ingredient is ghee used for tempering. Simply replace the ghee with coconut oil or any other neutral vegetable oil to make it 100% vegan.
Moong Dal Gassi pairs wonderfully with steamed rice, especially brown or red rice. It is also traditionally served with Neer Dosa, a thin rice crepe from the Mangalorean region. It also goes well with chapatis or rotis.
Freshly grated coconut provides the best flavor and texture. However, if it's not available, you can use frozen grated coconut (thaw it first). Desiccated coconut can be used in a pinch, but you should soak it in warm water for 15-20 minutes before grinding to rehydrate it.
Leftover Moong Dal Gassi can be stored in an airtight container in the refrigerator for up to 2-3 days. The curry tends to thicken upon cooling; you may need to add a splash of water while reheating.
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