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.
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.