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A comforting and nutritious Odia lentil curry made with roasted yellow moong dal and mixed vegetables. This simple, aromatic dish is a staple in Odia households, perfect with steamed rice.
Roast and Prepare the Dal
Pressure Cook Dal and Vegetables
Prepare the Tempering (Chhunka)
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A comforting and nutritious Odia lentil curry made with roasted yellow moong dal and mixed vegetables. This simple, aromatic dish is a staple in Odia households, perfect with steamed rice.
This odia recipe takes 40 minutes to prepare and yields 4 servings. At 322.9 calories per serving with 14.38g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Combine and Finish
Garnish and Serve
You can use other vegetables like carrots, sweet potato, yam (suran), or drumsticks based on availability and preference.
For more heat, add 1/4 to 1/2 teaspoon of red chili powder along with the turmeric powder before pressure cooking.
For a richer, creamier dal, stir in 2-3 tablespoons of coconut milk at the end and simmer for a minute.
This recipe is naturally Satvik (without onion and garlic), making it suitable for festive occasions and specific dietary preferences.
Yellow moong dal is an excellent source of plant-based protein, which is crucial for muscle building, tissue repair, and overall body function.
The combination of lentils and vegetables provides a significant amount of dietary fiber, which aids digestion, prevents constipation, and helps maintain a healthy gut.
This dal is low in saturated fat and cholesterol. The fiber content helps in managing cholesterol levels, contributing to better cardiovascular health.
Being high in protein and fiber, this dish promotes a feeling of fullness (satiety), which can help prevent overeating and support weight management goals.
Muga Dali Tarkari is a traditional and popular lentil curry from the Indian state of Odisha. It's made with roasted yellow moong dal and a mix of vegetables, and is known for its unique nutty aroma and simple, comforting flavors.
Yes, it is very healthy. It's a balanced dish rich in plant-based protein from the dal, fiber from the vegetables, and essential vitamins and minerals. It is light on the stomach and easy to digest.
One serving (approximately 1 cup or 350g) of Muga Dali Tarkari contains around 250-300 calories, depending on the amount of ghee and the specific vegetables used.
Absolutely. You can cook the dal and vegetables in a deep pot or saucepan. It will take longer, about 30-40 minutes, for the dal to become tender. Cover the pot and stir occasionally, adding more hot water if needed.
Panch Phoron is a five-spice blend from Eastern India containing fenugreek, nigella, cumin, black mustard, and fennel seeds in equal parts. It's key to the Odia flavor. If you don't have it, you can use a mix of 1/2 tsp cumin seeds and 1/2 tsp mustard seeds as a close substitute.
You can store leftover Muga Dali Tarkari in an airtight container in the refrigerator for up to 2-3 days. The dal will thicken upon cooling, so you may need to add a little water while reheating.