Mangodi Dal
A comforting Rajasthani lentil curry featuring sun-dried moong dal nuggets (mangodi) simmered in a tangy tomato and spice base. This wholesome and protein-rich dal is a true taste of traditional Indian home cooking.
For 4 servings
Prepare Dal and Mangodi
- Rinse the moong dal under running water until the water runs clear. Soak it in 2 cups of water for at least 30 minutes. This is passive time.
- While the dal soaks, heat 1 tbsp of ghee in a pan over medium-low heat.
- Add the mangodi and fry, stirring constantly for 3-4 minutes, until they turn golden brown and release a nutty aroma. Be careful not to burn them. Remove from the pan and set aside.
Pressure Cook the Dal
- Drain the soaked moong dal and transfer it to a pressure cooker.
- Add 3 cups of fresh water, turmeric powder, and 1/2 tsp of salt. Stir to combine.
- Secure the lid and pressure cook on medium heat for 2-3 whistles (approximately 10-12 minutes).
- Allow the pressure to release naturally. Once safe, open the lid and gently whisk or mash the dal with a spoon to achieve a smooth consistency.
Prepare the Masala Base
- In a separate deep pan (kadai), heat 2 tbsp of ghee over medium heat.
- Add the finely chopped onions and sauté for 5-6 minutes until they become soft and translucent.
- Stir in the ginger-garlic paste and slit green chilies. Sauté for another minute until the raw aroma disappears.
- Add the chopped tomatoes, red chili powder, coriander powder, and the remaining 3/4 tsp of salt. Cook for 6-8 minutes, stirring occasionally, until the tomatoes break down and the ghee starts to separate from the masala.
Combine and Simmer
- Add the fried mangodi to the prepared masala and mix well, coating them evenly. Sauté for 1 minute.
- Carefully pour the cooked dal into the pan with the masala. Add 1 cup of warm water to adjust the consistency, as the mangodi will absorb liquid.
- Bring the dal to a gentle boil, then reduce the heat to low. Cover the pan and let it simmer for 8-10 minutes. This allows the mangodi to soften and absorb the flavors of the curry.
- Stir in the garam masala, mix well, and turn off the heat.
Prepare the Final Tempering (Tadka)
- In a small tadka pan, heat the remaining 1 tbsp of ghee over medium heat.
- Once the ghee is hot, add the cumin seeds and let them splutter, which takes about 30 seconds.
- Add the hing and whole dried red chilies. Sauté for a few seconds until fragrant. Do not let the spices burn.
- Immediately pour this sizzling tempering over the prepared dal. You should hear a satisfying sizzle.
Garnish and Serve
- Garnish the Mangodi Dal with freshly chopped coriander leaves.
- Stir gently before serving. Serve hot with phulka, roti, or steamed basmati rice.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Frying the mangodi is a crucial step for flavor and texture; do not skip it.
- 2The dal will thicken as it cools. Add a splash of hot water to adjust the consistency before reheating and serving.
- 3For a richer flavor, use only ghee. However, you can substitute with a neutral oil if preferred.
- 4Don't overcook the dal initially in the pressure cooker, as it will simmer again with the mangodi.
- 5For a slight tang, you can add a teaspoon of amchur (dry mango powder) along with the garam masala.
Adapt it for your goals.
Jain Version
Omit the onion and ginger-garlic paste. Increase the amount of tomato and add an extra pinch of hing for flavor.
Spicier VersionSpicier Version
Increase the number of green chilies to 3-4 and add an extra 1/2 teaspoon of red chili powder.
With VegetablesWith Vegetables
Add 1/2 cup of diced potatoes or peas to the masala base and cook until tender before adding the dal.
Creamier TextureCreamier Texture
For a richer, creamier dal, stir in 1-2 tablespoons of fresh cream or cashew paste at the end, just before garnishing.
Why this is on our healthy list.
Excellent Source of Protein
Moong dal and mangodi are packed with plant-based protein, which is essential for muscle repair, growth, and overall body function.
Aids in Digestion
The high fiber content in moong dal promotes healthy digestion and regular bowel movements. Spices like hing (asafoetida) and cumin are traditionally used to prevent bloating and improve gut health.
Rich in Essential Nutrients
This dal is a good source of essential nutrients like iron, potassium, magnesium, and B vitamins, which are vital for energy production and maintaining a healthy nervous system.
Supports Heart Health
Moong dal is known to be heart-friendly as it is low in fat and cholesterol. The fiber content can also help in managing cholesterol levels.
Frequently asked questions
Yes, Mangodi Dal is very healthy. It is rich in plant-based protein and dietary fiber from the moong dal and mangodi. It's also low in fat and contains beneficial spices like turmeric and cumin, making it a nutritious and wholesome meal.