Phalguni Dal: A Creamy Bengali Delight for Your Lunch or Dinner
Phalguni Dal, a hearty and flavorful Bengali dish, brings together the richness of masoor dal (red lentils) and the fresh, vibrant taste of green peas. Known for its creamy texture and aromatic flavors, this vegetarian recipe is a perfect choice for those looking for a high-protein, wholesome meal. Paired with steamed rice and crispy Baingan Bhaja (fried eggplant), it offers a nourishing, delicious lunch or dinner. The tangy and savory notes of spices like garam masala, mustard oil, and asafoetida elevate this dish, making it a standout meal.
Phalguni Dal is also a wonderful way to enjoy the best of winter produce—fresh green peas—while combining a rich source of plant-based protein. Ideal for those seeking both comfort and nutrition, this dish features layers of flavor that will delight your taste buds.
Ingredients
| Ingredient | Quantity |
|---|---|
| Masoor dal (red lentils) | 1/4 cup (washed) |
| Green peas | 1/4 cup |
| Onion (finely chopped) | 1 cup |
| Tomato (finely chopped) | 1 medium-sized |
| Ginger (grated) | 1/2 inch piece |
| Garlic (grated) | 2 cloves |
| Green chillies (chopped) | 2 |
| Turmeric powder | 1/2 teaspoon |
| Salt | To taste |
| Mustard seeds | 1 teaspoon |
| Fenugreek seeds | 1/4 teaspoon |
| Cumin seeds | 1/2 teaspoon |
| Fennel seeds | 1/2 teaspoon |
| Kalonji (nigella) seeds | 1/4 teaspoon |
| Garam masala powder | 1 teaspoon |
| Mustard oil | 2 teaspoons |
| Asafoetida | A pinch |
Nutritional Information
| Nutrient | Amount |
|---|---|
| Calories | ~120 per serving |
| Protein | ~7 grams per serving |
| Carbohydrates | ~22 grams per serving |
| Fats | ~3 grams per serving |
| Fiber | ~5 grams per serving |
| Sodium | ~120 mg per serving |
Note: Nutritional values are estimates and may vary depending on portion sizes and specific ingredients used.
Preparation Time
10 minutes
Cooking Time
20 minutes
Instructions
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Prepare the Masoor Dal: Start by washing the masoor dal thoroughly. Place the dal into a pressure cooker. Add chopped tomatoes, onions, grated ginger, and garlic. Pour in 1 and 1/2 cups of water, and give everything a good mix. Close the pressure cooker and cook for 3 whistles on medium heat. After the third whistle, turn off the gas and let the pressure release naturally.
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Mash the Dal: Once the pressure has released, open the cooker and mash the dal slightly using a ladle. The dal should have a smooth, creamy texture.
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Prepare the Tempering: In a separate pan, heat mustard oil over medium heat. Once the oil is hot, add the mustard seeds, fenugreek seeds, fennel seeds, cumin seeds, and nigella seeds. Let them sizzle for a minute or two until the mustard seeds begin to pop.
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Cook the Spices and Green Peas: Add the chopped green chillies to the pan, stirring them in with the tempering. Allow this to cook for an additional 2 minutes. Now, add a pinch of asafoetida and the green peas. Continue cooking for another 2 minutes, allowing the peas to soften slightly.
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Combine with Dal: Next, add the mashed masoor dal to the pan, along with garam masala and salt to taste. Stir everything together and cook for 3 to 4 minutes, letting the flavors blend well.
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Final Touch: Garnish the Phalguni Dal with fresh coriander leaves for a burst of freshness.
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Serve: Serve this rich and flavorful dal with steamed rice and Baingan Bhaja (fried eggplant) for a wholesome, satisfying Bengali meal.
Tips for the Best Phalguni Dal
- Mustard oil adds an authentic Bengali touch to the dal, providing a slightly pungent yet rich flavor. If you cannot find mustard oil, you can substitute with vegetable oil or ghee, but the flavor will be different.
- Green peas should be fresh for the best taste, though frozen peas can be used as a substitute.
- Adjust the spices based on your preference. You can add more green chillies for heat or increase the amount of garam masala for a more aromatic flavor.
- If you prefer a thicker dal, cook it for a little longer after adding the dal to the tempering. This will help it reduce and thicken.
Why You’ll Love Phalguni Dal
- Nutrient-Packed: A great source of protein and fiber, Phalguni Dal helps fuel your day while offering comfort food that feels like a warm hug.
- Quick and Easy: With a preparation time of just 10 minutes and a cook time of 20 minutes, this dish is perfect for busy weeknights or lazy weekends.
- Flavorful: The combination of fresh green peas, warming spices, and rich mustard oil creates a delightful balance of flavors that is both satisfying and indulgent.
This Bengali Phalguni Dal recipe is more than just a meal; it’s a celebration of simple ingredients coming together to create something extraordinary. Try it today and treat yourself to a taste of Bengal in your own kitchen!
