How to make popular Zone Diet Assamese Dish “Ghugni”

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Ghugni is a popular dish from Assam made with boiled yellow peas or Matar Dal, onions, and a variety of spices. Ghugni is a nutritious and protein-packed balanced dish, which makes it an ideal Zone diet meal option for breakfast or a great mid-day boost. It is a good source of dietary fiber, providing a feeling of fullness and aiding digestion. It is also low in fat and high in vitamins and minerals. Enjoy this delicious and healthy snack as a standalone dish or as a side with your meal.

Here’s a detailed recipe for Ghugni that is suitable for the Zone Diet, which is a balanced nutrition plan that emphasizes the importance of consuming a specific ratio of carbohydrates, proteins, and fats in each meal:

Matar Dal Assamese Ghugni (Zone Diet)

Ghugni is a popular snack from Assam made with boiled yellow peas, onions, and a variety of spices. It is a flavorful and healthy snack that is easy to make.
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Prep Time 10 minutes
Cook Time 30 minutes
Course Main Course, Side Dish
Cuisine Indian
Servings 4 people
Calories 230 kcal

Equipment

  • 1 Frying Pan

Ingredients
  

  • 1 cup yellow peas Matar Dal, soaked overnight
  • 1 onion finely chopped
  • 2 green chilies finely chopped
  • 1 tomato finely chopped
  • 1 tsp cumin seeds
  • 1 tsp coriander powder
  • 1 tsp turmeric powder
  • 1 tsp red chili powder
  • Salt to taste
  • 1 tbsp olive oil
  • Chopped onions green chilies, and coriander leaves for garnishing

Instructions
 

  • Drain the soaked yellow peas and rinse them with fresh water.
  • In a pressure cooker, add the yellow peas along with 2 cups of water and pressure cook for 2-3 whistles or until the peas are cooked.
  • Once the pressure is released, open the cooker and mash the peas lightly with a spoon or potato masher.
  • In a pan, heat olive oil over medium heat and add cumin seeds. Once they start to splutter, add chopped onions and green chilies and sauté until onions turn translucent.
  • Add chopped tomatoes and sauté for 2-3 minutes until they turn soft.
  • Add coriander powder, turmeric powder, red chili powder, and salt to the pan and mix well.
  • Add the mashed peas to the pan and mix everything together.
  • Add a cup of water and bring the mixture to a boil.
  • Let the Ghugni simmer on low heat for 5-10 minutes, stirring occasionally, until it thickens.
  • Garnish with chopped onions, green chilies, and coriander leaves and serve hot.

Notes

To make this recipe Zone Diet-friendly, you can serve it with a side of steamed vegetables or a small portion of brown rice to complete the balanced meal. You can also adjust the portion sizes to fit your individual macronutrient requirements.
Keyword matar dal, yellow pea

Nutrition Information (per serving):

  • Protein: 16g
  • Carbohydrates: 33g
  • Fat: 7g