Punjabi Style Moth Beans Dal (Matki) Recipe
This Punjabi Style Moth Beans Dal (also known as Matki Dal) is a hearty and nutritious lentil-based dish that packs plenty of flavors with a rich blend of spices. A traditional comfort food from Punjab, this dal is a perfect meal for any day of the week, offering a high-protein vegetarian dish that pairs beautifully with phulka, naan, or plain steamed rice. The combination of moth beans, aromatic spices, and fresh ingredients creates a warming dish that will delight your taste buds and provide an abundance of energy. Let’s dive into how to make this flavorful, satisfying, and nutritious Punjabi specialty!
Ingredients:
| Ingredient | Quantity |
|---|---|
| Moth Dal (Matki) | 1 cup (soaked overnight) |
| Onion (chopped) | 1 |
| Tomato (chopped) | 1 |
| Green Chilli (chopped) | 1 |
| Ginger (chopped) | 1-inch piece |
| Garlic (chopped) | 4 cloves |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Amchur (Dry Mango Powder) | 1 teaspoon |
| Garam Masala Powder | 2 teaspoons |
| Red Chilli Powder | 1 teaspoon |
| Turmeric Powder (Haldi) | 1 teaspoon |
| Salt | To taste |
| Sunflower Oil | 2 tablespoons |
| Green Chilli (for garnish) | 1 (chopped) |
| Ginger (for garnish) | ½ inch (sliced) |
Nutritional Information (per serving):
- Calories: 180 kcal
- Protein: 12 g
- Carbohydrates: 28 g
- Fat: 6 g
- Fiber: 8 g
- Sodium: Varies based on salt content
- Serving Size: 1 bowl (approx. 1 cup)
Preparation Time:
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Total Time: 55 minutes
Servings:
- 4 servings
Instructions:
Step 1: Soaking the Moth Beans
Start by soaking the moth beans (matki) in water overnight. This will allow the beans to soften and reduce cooking time. After soaking, drain the beans and set them aside.
Step 2: Prepare the Tempering (Tadka)
- Heat sunflower oil in a pressure cooker over medium heat.
- Add cumin seeds (jeera) and let them crackle, releasing their aroma into the oil.
- Add the chopped ginger and garlic to the cooker and sauté them until they turn soft and aromatic.
Step 3: Sautéing the Vegetables
- Add the chopped onion to the cooker and sauté until it becomes translucent and soft.
- Next, add the chopped tomato to the mixture and sprinkle a pinch of salt. Cook the tomatoes until they become soft and mushy, forming a smooth base for the dal.
Step 4: Adding the Spices
- Once the tomatoes are softened, add the following spice powders:
- Amchur (dry mango powder)
- Garam masala powder
- Red chili powder
- Turmeric powder (haldi)
- Mix the spices thoroughly with the sautéed onion and tomato mixture, ensuring the spices are well combined and fragrant.
Step 5: Cooking the Moth Beans Dal
- Add the soaked moth beans (matki) to the pressure cooker along with 2 cups of water. Stir the mixture well and adjust the salt to taste.
- Close the pressure cooker lid and cook for 4 whistles on medium heat. After 4 whistles, turn off the heat and allow the pressure to release naturally.
Step 6: Garnishing and Serving
- Once the pressure has released, open the cooker lid and give the dal a final stir. The dal should be soft and slightly thickened.
- Pour the dal into a serving bowl and garnish with freshly chopped green chilli and sliced ginger for an extra punch of flavor.
- Serve the Punjabi Style Moth Beans Dal with your choice of hot phulka, homemade butter naan, or plain steamed rice for a wholesome and delicious meal.
Serving Suggestions:
This hearty dal is best enjoyed with phulka (Indian flatbread) or naan (Indian bread) to soak up the rich and flavorful gravy. It also pairs wonderfully with steamed rice, making for a simple yet satisfying meal. The spices give the dal a unique taste, and the soft, creamy texture of the dal complements the rice or bread beautifully.
For an even more flavorful experience, serve this dal with a side of pickles and yogurt to balance the spices and add a refreshing touch to the meal.
Cooking Tips:
- Soaking the beans: If you forget to soak the moth beans overnight, you can speed up the process by soaking them in hot water for about 3-4 hours before cooking.
- Adjust the spice level: Feel free to adjust the amount of green chili and red chili powder based on your spice tolerance. You can reduce or increase the quantity according to your preference.
- Consistency: If you prefer a thicker dal, cook it a little longer without the lid. For a more soupy consistency, add additional water while cooking.
Conclusion:
This Punjabi Style Moth Beans Dal (Matki) recipe is a perfect example of the comforting and nutritious dal dishes found in Punjabi cuisine. Packed with high-protein moth beans, infused with aromatic spices, and garnished with fresh herbs, this dal will leave you feeling full and satisfied. Whether enjoyed with phulka, naan, or rice, it’s a dish that brings a taste of traditional Punjabi flavors right to your table.
Try this easy and flavorful recipe today and enjoy a wholesome, protein-rich meal the whole family will love!
Note: This recipe can easily be customized to suit your dietary preferences. You can make it vegan by using vegetable oil instead of sunflower oil, and it’s naturally gluten-free, making it suitable for various dietary needs.
