Matar Mangodi Sabzi
A traditional Rajasthani curry featuring sun-dried moong dal nuggets (mangodi) and sweet green peas simmered in a tangy tomato-onion gravy. It's a hearty, protein-rich dish that pairs perfectly with rotis.
For 4 servings
Fry the Mangodi
- Heat oil in a heavy-bottomed pan or kadai over medium heat.
- Add the moong dal mangodi and shallow-fry for 3-4 minutes, stirring continuously, until they turn a consistent golden brown. Be careful not to burn them.
- Remove the fried mangodi with a slotted spoon and set them aside on a plate.
Prepare the Masala Base
- In the same pan with the remaining oil, add the cumin seeds. Once they begin to splutter (about 30 seconds), add the asafoetida.
- Immediately add the finely chopped onion and sauté for 5-6 minutes until it becomes soft and translucent.
- Add the ginger-garlic paste and slit green chillies. Cook for another minute until the raw aroma disappears.
Cook the Gravy
- Reduce the heat to low. Add the whisked curd and stir continuously for 1-2 minutes to prevent it from curdling.
- Once the curd is well incorporated, add the tomato puree. Increase the heat to medium and cook for 4-5 minutes until the mixture thickens.
- Add all the powdered spices: turmeric powder, Kashmiri red chilli powder, coriander powder, and salt. Mix well and cook for 3-4 minutes, until you see oil separating from the masala.
Simmer the Sabzi
- Add the fried mangodi and green peas to the cooked masala. Stir gently for a minute to coat them well.
- Pour in 2.5 cups of hot water and stir. Bring the curry to a rolling boil.
- Once boiling, reduce the heat to low, cover the pan with a lid, and let it simmer for 15-20 minutes.
- Cook until the mangodi becomes soft and tender. You can check by pressing one with the back of a spoon; it should break easily.
Finish and Garnish
- Once the mangodi is cooked through, sprinkle the garam masala over the curry and mix gently.
- Turn off the heat and garnish with freshly chopped coriander leaves.
- Let the sabzi rest for at least 5 minutes before serving. This allows the flavors to meld and the gravy to thicken slightly.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1The cooking time for mangodi can vary based on its size and quality. Adjust the simmering time as needed.
- 2To prevent the curd from splitting, ensure it's at room temperature and whisked well. Always add it on low heat while stirring continuously.
- 3If your mangodi are very hard, soak them in warm water for 15-20 minutes before frying to speed up the cooking process.
- 4The gravy thickens significantly as it cools because the mangodi absorbs liquid. Adjust the water quantity if you prefer a thinner consistency.
- 5For a richer taste, use ghee instead of oil, or add a teaspoon of ghee at the end.
Adapt it for your goals.
With Potatoes (Aloo Mangodi)
Add 1 medium potato, peeled and cubed, along with the green peas. You may need to increase the simmering time slightly to ensure the potatoes are cooked through.
Creamy VersionCreamy Version
For a richer, restaurant-style gravy, stir in 2 tablespoons of fresh cream (malai) at the end, after turning off the heat.
No Onion/Garlic VersionNo Onion/Garlic Version
For a satvik version, simply omit the onion and garlic. The flavor will rely more on tomatoes, ginger, and asafoetida.
With Spinach (Palak Mangodi)With Spinach (Palak Mangodi)
Add 1 cup of blanched and pureed spinach to the gravy along with the tomato puree for added nutrition and a vibrant green color.
Why this is on our healthy list.
Rich in Plant-Based Protein
The star ingredient, moong dal mangodi, is an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function.
Good Source of Dietary Fiber
Green peas and moong dal contribute significant dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Packed with Essential Minerals
This dish provides important minerals like iron from moong dal, potassium from tomatoes, and manganese from spices, supporting various bodily functions from blood health to metabolism.
Frequently asked questions
Yes, it is a nutritious dish. It's rich in plant-based protein from moong dal mangodi and fiber from peas. It's a wholesome, vegetarian meal that provides sustained energy. To make it healthier, use minimal oil.