Manipuri Style Mangal Ooti Recipe – Yellow Peas Curry
Description:
Manipuri Mangal Ooti is a flavorful and traditional side dish commonly served during the Kang festival in Manipur. This simple yet delicious yellow peas curry is often enjoyed as a breakfast or dinner option in the region. The dish is uniquely prepared with an infusion of soda and mustard oil tempering, making it a perfect accompaniment to Indian bread like phulka or naan. With its earthy taste and delightful blend of spices, Mangal Ooti is sure to transport your taste buds to the heart of North East India.
Cuisine: North East India
Course: Lunch
Diet: Vegetarian
Ingredients:
| Ingredient | Quantity |
|---|---|
| Dried Yellow/White Peas (Vatana) | 1 cup (overnight soaked) |
| Cooking Soda | 1/2 teaspoon |
| Salt | To taste |
| For Tempering: | |
| Mustard Oil | 2 tablespoons |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Bay Leaf (Tej Patta) | 1 |
| Ginger (grated) | 1 tablespoon |
| Onion (chopped) | 2 |
| Tomato (chopped) | 1 |
| Green Chilli (chopped) | 2 |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Salt | To taste |
Preparation Time:
5 minutes
Cook Time:
20 minutes
Instructions:
-
Prepare the Peas: Begin by rinsing the overnight soaked yellow peas thoroughly. In a pressure cooker, add the soaked peas along with a pinch of salt and cooking soda. Add just enough water to cover the peas and pressure cook on medium heat until you hear two whistles. After the second whistle, turn off the heat and place the cooker under running cold water to release pressure. Once the cooker is cool enough, open the lid and set the peas aside.
-
Make the Tempering: Heat 2 tablespoons of mustard oil in a pan over medium heat. Once the oil is hot, add the bay leaf and cumin seeds. Fry for about 30 seconds, allowing the seeds to sizzle and release their aroma.
-
Sauté the Onions and Spices: Add the chopped onions to the pan along with a pinch of salt. Fry the onions until they soften and turn light brown. Next, add the chopped tomatoes, grated ginger, and turmeric powder. Continue frying for another minute or until the oil begins to separate from the mixture and the spices release their fragrant aroma.
-
Combine the Boiled Peas: Add the pressure-cooked yellow peas to the pan with the sautéed onion and tomato mixture. Toss the peas well with the spices, ensuring they are fully coated. Add about 1/2 cup of warm water to the pan to help create a curry-like consistency.
-
Simmer the Curry: Bring the curry to a gentle boil, then reduce the heat to low. Cover the pan and allow the curry to simmer for 5 minutes, allowing the flavors to meld together.
-
Final Touches: After simmering, give the curry a good stir. Turn off the heat and let the curry sit covered for 10 minutes to rest and absorb all the flavors.
-
Garnish and Serve: Garnish the curry with onion rings and tomato flowers if desired for an added touch of color. Serve the Manipuri Style Mangal Ooti hot with phulka or soft homemade butter naan for a delightful and wholesome lunch experience.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Protein | 8g |
| Carbohydrates | 32g |
| Fat | 6g |
| Fiber | 6g |
| Sodium | 250mg |
| Potassium | 400mg |
| Vitamin A | 7% of Daily Value |
| Vitamin C | 15% of Daily Value |
| Iron | 10% of Daily Value |
Manipuri Style Mangal Ooti is not just a dish; it’s a celebration of flavors and culture from the heart of North East India. The tender yellow peas, paired with the aromatic mustard oil tempering and spices, offer a comforting and nourishing meal that will leave you craving more. Whether you’re preparing it for a festive occasion or as a cozy family dinner, this recipe is sure to be a hit. Enjoy with your favorite Indian bread for a complete and satisfying meal!
