Bhaja Muger Dal
A classic Bengali lentil dish featuring yellow moong dal dry-roasted to a nutty aroma, then simmered with fragrant spices and green peas. This comforting dal is light, flavorful, and a staple in Bengali cuisine.
For 4 servings
Roast and Wash the Dal
- Place a heavy-bottomed pan or kadai over low-medium heat.
- Add the moong dal and dry roast, stirring continuously for 5-7 minutes, until it turns a pale golden color and releases a nutty, fragrant aroma.
- Be careful not to let it brown too much or burn. Remove the dal from the pan and let it cool for a minute.
- Wash the roasted dal under running water until the water runs clear.
Cook the Dal
- Transfer the washed dal to a pressure cooker. Add 3 cups of water, turmeric powder, and 1/2 tsp of salt.
- Secure the lid and cook on medium heat for 2-3 whistles (about 10-12 minutes).
- Turn off the heat and allow the pressure to release naturally. The dal should be soft but still hold its shape.
- Gently whisk the dal to create a slightly creamy consistency.
Prepare the Tempering (Phoron)
- In a separate pan, heat 1 tbsp of ghee over medium heat.
- Once the ghee is hot, add the bay leaf, dried red chillies, and cumin seeds. Sauté for 30-40 seconds until the cumin seeds splutter and become fragrant.
- Add the asafoetida and grated ginger. Sauté for another 30 seconds, being careful not to burn the ginger.
Combine and Simmer
- Carefully pour the cooked dal into the pan with the tempering. Stir everything together gently.
- Add the green peas, sugar, and the remaining 1/2 tsp of salt. If the dal is too thick, add up to 1 cup of hot water to reach your desired consistency.
- Bring the dal to a gentle boil, then reduce the heat and let it simmer for 4-5 minutes to allow the flavors to meld.
Finish and Serve
- Turn off the heat. Stir in the garam masala powder and the remaining 1 tbsp of ghee. This final addition of ghee adds a rich aroma and flavor.
- Cover the pan and let the dal rest for 5 minutes before serving.
- Serve hot with steamed rice, aloo bhaja (fried potatoes), or your favorite Bengali side dish.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1The roasting step is crucial for the signature nutty flavor of this dal; do not skip it.
- 2For a richer flavor, use homemade ghee.
- 3Adjust the amount of water to achieve your preferred consistency. Bengali dals are typically on the thinner, soupy side.
- 4The small amount of sugar does not make the dal sweet but helps to balance the savory and spicy flavors.
- 5If you don't have a pressure cooker, you can cook the dal in a pot with a lid. It will take about 30-40 minutes for the dal to become tender.
- 6Ensure your asafoetida (hing) is gluten-free if you have a gluten sensitivity, as some brands contain wheat flour.
Adapt it for your goals.
Add Vegetables
You can add small cauliflower florets or diced carrots along with the green peas for extra nutrition and texture. Add them during the simmering stage.
Panch Phoron TemperingPanch Phoron Tempering
For a different flavor profile, substitute the cumin seeds in the tempering with 1 tsp of Bengali panch phoron (five-spice blend).
Creamier TextureCreamier Texture
For a creamier dal, add 1 tbsp of coconut milk or a finely chopped tomato (added with the ginger) during the tempering stage.
Vegan VersionVegan Version
To make this recipe vegan, simply replace the ghee with a neutral vegetable oil or coconut oil.
Why this is on our healthy list.
Rich in Plant-Based Protein
Moong dal is an excellent source of protein, which is essential for muscle repair, building tissues, and overall body function, making it a great choice for vegetarians and vegans.
Promotes Digestive Health
This dal is known to be very light and easy to digest. The high fiber content aids in regular bowel movements and helps maintain a healthy gut.
Supports Heart Health
Low in fat and cholesterol, moong dal can contribute to a heart-healthy diet. The fiber and potassium content may also help in managing blood pressure levels.
Aids in Weight Management
Being high in protein and fiber, Bhaja Muger Dal can help you feel full and satisfied for longer, reducing overall calorie intake and aiding in weight management goals.
Frequently asked questions
One serving of Bhaja Muger Dal (approximately 1 cup or 275g) contains around 260-280 calories, making it a relatively light and healthy dish.
