Matar Dal
A classic Bengali comfort food, this yellow split pea dal is light, aromatic, and subtly sweet. Flavored with fresh ginger and a traditional panch phoron tempering, it's the perfect simple dish to serve with steamed rice.
For 4 servings
Prepare the Dal (10 minutes + soaking time)
- Rinse the matar dal under cool running water until the water runs clear.
- In a large bowl, soak the dal in 3 cups of water for at least 2 hours, or up to 4 hours. This step is crucial for even cooking.
- After soaking, drain the water completely and discard it.
Pressure Cook the Dal (15-20 minutes)
- Transfer the drained dal to a pressure cooker. Add 4 cups of fresh water, salt, turmeric powder, grated ginger, and the slit green chilies.
- Secure the lid and cook on medium-high heat for 4-5 whistles.
- Turn off the heat and allow the pressure to release naturally. This takes about 10 minutes.
- Once safe, open the cooker. Gently whisk the dal to achieve a smooth, consistent texture. It should be soft but not completely mashed.
- Stir in the sugar until it dissolves completely.
Prepare the Tempering (Phoron) (2-3 minutes)
- Heat the mustard oil in a small tadka pan over medium-high heat until it is fragrant and just begins to smoke.
- Reduce the heat to low. Carefully add the dried red chilies and the panch phoron.
- Allow the spices to splutter and become aromatic, which should take about 30-45 seconds. Stir to prevent burning.
- Add the asafoetida (hing) and give it a final stir for 5 seconds.
Combine and Serve (2 minutes)
- Immediately and carefully pour the sizzling tempering over the cooked dal in the pressure cooker. It will sizzle loudly.
- Quickly cover the cooker with a lid for 1-2 minutes to trap the aromas and let them infuse into the dal.
- Uncover, stir gently to combine. Taste and adjust the salt if necessary.
- Drizzle with ghee (if using) and serve hot with steamed rice.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For the most authentic Bengali flavor, use mustard oil for the tempering. Heat it well until it's slightly smoky to mellow its pungent flavor.
- 2Do not over-whisk the dal after cooking. Bengali matar dal is traditionally kept slightly textured, not a completely smooth puree.
- 3The consistency can be adjusted. If the dal is too thick, add a splash of hot water and simmer for a minute. If too thin, simmer uncovered for a few more minutes to thicken.
- 4The small amount of sugar is characteristic of Bengali cuisine and balances the savory and spicy flavors. It's highly recommended for an authentic taste.
Adapt it for your goals.
Tok Dal (Tangy Dal)
For a classic sour version, add 1/4 cup of chopped raw mango to the pressure cooker along with the dal.
With VegetablesWith Vegetables
Add 1/2 cup of diced vegetables like bottle gourd (lau) or ridge gourd (jhinge) while pressure cooking for added nutrition and texture.
Garlic FlavorGarlic Flavor
For a different aroma, add 2-3 cloves of thinly sliced garlic to the tempering oil after the panch phoron splutters and fry until golden brown.
Why this is on our healthy list.
Rich in Plant-Based Protein
Yellow split peas are an excellent source of protein, crucial for muscle repair, growth, and overall body function, making this dish ideal for vegetarians and vegans.
High in Dietary Fiber
The high fiber content aids digestion, promotes gut health, helps regulate blood sugar levels, and contributes to a feeling of fullness, which can support weight management.
Supports Heart Health
This dal is low in saturated fat and cholesterol-free. The fiber and potassium content help manage blood pressure and cholesterol levels, contributing to a healthy cardiovascular system.
Boosts Energy Levels
Matar dal is a good source of iron and complex carbohydrates, which provide a steady release of energy and help combat fatigue and anemia.
Frequently asked questions
Yes, Matar Dal is very healthy. It is an excellent source of plant-based protein and dietary fiber, which aids digestion and provides sustained energy. It is also low in fat and rich in essential minerals like iron and potassium.