Moong Dal Gassi

Name: Moong Dal Gassi
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Cuisine: kerala
Ingredients: 0.75 cup moong dal (yellow, split and skinned); 0.5 cup coconut (fresh, grated); 3 pcs dried red chili (byadgi or kashmiri preferred); 1 tbsp coriander seeds; 0.5 tsp cumin seeds; 1 pinch fenugreek seeds; 6 pcs black peppercorns; 1 pinch turmeric powder; 1 tsp tamarind paste; 1 tsp coconut oil (for tempering); 0.5 tsp mustard seeds; 8 pcs curry leaves (fresh); 4 pcs garlic (cloves, crushed); 1 pcs onion (medium, finely chopped); 0.25 tsp salt; 2 cup water (for cooking dal)

RATING

4.2/5(28)

TASTE SCORE

8/10

A creamy, mildly spiced yellow moong dal curry from the coastal cuisine of Mangalore. Coconut and roasted spices blend together into a rich base with a gentle tang from tamarind. Warm, comforting and perfect with steamed rice.

PREP

10m

COOK

30m

SERVES

1 KATORI

220 cal

SERVINGS

METHOD · 6 STEPS

prep · ~15 min
Cook the moong dal.
Wash moong dal well and add it to a pressure cooker with 2 cups water and turmeric powder. Cook for 3-4 whistles until soft and mushy. Let the pressure release naturally.
roast · ~3 min
Dry roast the spices.
1.Heat a small pan over medium-low heat. Add coriander seeds and cumin seeds.
2.Roast for 60-90 seconds until fragrant, shaking the pan gently.
3.Add dried red chillies, fenugreek seeds, and black peppercorns. Roast 30 seconds more.
4.Transfer to a plate and let cool completely.
mix · ~3 min
Grind the coconut masala paste.
1.Add the roasted spices to a blender jar along with grated coconut and tamarind paste.
2.Pour in ¼ cup water and grind to a very smooth, fine paste. Set aside.
saute · ~6 min
Sauté the aromatics.
1.Heat coconut oil in a heavy-bottomed pan over medium heat.
2.Add mustard seeds and let them splutter for 20 seconds.
3.Toss in curry leaves and crushed garlic. Sauté 30 seconds until fragrant.
4.Add chopped onion and cook until soft and translucent, about 4-5 minutes.
simmer · ~10 min
Simmer the dal with the masala.
1.Pour the cooked moong dal into the pan with the sautéed aromatics.
2.Stir in the ground coconut masala paste and salt.
3.Add a splash of water if the dal is too thick. Bring to a gentle simmer.
4.Cook for 8-10 minutes until flavours meld and the dal reaches a smooth, creamy consistency.
garnish · ~1 min
Finish and serve hot.
Give the gassi a final stir. Transfer to a serving bowl and serve hot with steamed rice.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
Toast spices until just fragrant but not smoking, or they'll turn bitter.
2
Use fresh, moist grated coconut for the smoothest masala paste.
3
Cook the dal until very soft and almost mushy for the creamiest texture.
4
Add a pinch of jaggery while simmering to balance the tamarind's tang.
5
Let the gassi rest 5 minutes after cooking for flavors to deepen.
6
Make ahead: refrigerate for up to 3 days; the taste improves overnight.

RECIPE VARIATIONS

Adapt it for your goals.

vegan

Vegan

This recipe is naturally vegan. Ensure your tamarind paste contains no added sugar or preservatives and serve with rice or flatbread.

higher protein

Higher-protein

Stir in a handful of cooked chana dal (split chickpeas) along with the moong dal to boost protein and add textural contrast.

lower oil

Lower-oil

Reduce coconut oil in tempering to 1/2 teaspoon and skip sautéing onions in oil by dry-sautéing them in a non-stick pan with a splash of water.

spicier

Spicier

Add 1 or 2 extra dried red chilies and a small green chili while tempering for a spicier version that Mangaloreans sometimes enjoy.

HEALTH BENEFITS

Why this is on our healthy list.

✓

Rich in Plant Protein

Moong dal is a concentrated source of plant-based protein making this dish a satisfying and muscle-friendly meal option for vegetarians.

✓

High in Digestive Fiber

The combination of moong dal and coconut provides soluble and insoluble fiber that supports healthy digestion and prolonged satiety.

✓

Antioxidant Spices

Ingredients like turmeric fenugreek and black peppercorns carry natural antioxidant and anti-inflammatory properties that may support overall wellness.

✓