Phalguni Dal Recipe: A Comforting Bengali Delight with Green Peas and Masoor Dal
As the winter season arrives and fresh green peas flood the market, it’s the perfect time to indulge in hearty, wholesome dishes like Phalguni Dal. A cherished dish from Bengali cuisine, Phalguni Dal combines the rich, earthy flavors of masoor dal with the sweetness of green peas. This high-protein, vegan, and gluten-free dal makes for a nutritious and delicious addition to any meal. Whether you are looking for a fulfilling lunch or a cozy dinner, this recipe promises to warm you up with its authentic flavors and spices.
Recipe Overview
- Cuisine: Bengali
- Course: Lunch
- Diet: High Protein Vegetarian, Vegan, Gluten-Free
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Servings: 4
Ingredients for Phalguni Dal
| Ingredient | Quantity |
|---|---|
| Masoor dal (lentils) | 1/4 cup, washed |
| Green peas | 1/4 cup |
| Onion | 1, finely chopped |
| Tomato | 1, finely chopped |
| Ginger | 1/2 inch, grated |
| Garlic | 2 cloves, grated |
| Green chilies | 2, chopped |
| Turmeric powder | 1/2 tsp |
| Salt | To taste |
For Tempering
| Ingredient | Quantity |
|---|---|
| Mustard seeds | 1 tsp |
| Fenugreek seeds | 1/4 tsp |
| Cumin seeds | 1/2 tsp |
| Fennel seeds | 1/2 tsp |
| Nigella seeds (Kalonji) | 1/4 tsp |
| Garam masala powder | 1 tsp |
| Mustard oil | 2 tsp |
| Asafoetida | A pinch |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 150 kcal |
| Protein | 8 g |
| Carbohydrates | 28 g |
| Fiber | 8 g |
| Fat | 4 g |
| Sodium | 500 mg |
| Potassium | 300 mg |
Instructions for Preparing Phalguni Dal
Step 1: Prepare the Dal
- Begin by thoroughly washing the masoor dal under cold running water to remove any dirt or impurities.
- In a pressure cooker, add the washed masoor dal, finely chopped onion, chopped tomato, grated ginger, grated garlic, and green chilies.
- Pour in about 1-1/2 cups of water and close the lid of the pressure cooker.
- Cook the dal on medium-high heat until you hear 3 whistles, which ensures that the dal is cooked to a soft consistency.
- Once the pressure cooker cools down and the pressure is released, open the lid, and mash the dal lightly with the back of a spoon. Set it aside for later.
Step 2: Prepare the Tempering
- Heat 2 teaspoons of mustard oil in a large pan over medium heat.
- Add mustard seeds, fenugreek seeds, cumin seeds, fennel seeds, and nigella seeds. Cook the spices until the cumin seeds start to crackle and release their aromas.
- Add the chopped green chilies and sauté for about 1 minute to infuse their flavors into the tempering.
- Sprinkle in the turmeric powder and a pinch of asafoetida (hing), and stir for a few seconds to release the spices’ fragrance.
- Toss in the green peas and sauté the mixture for about 2 minutes, allowing the peas to soften slightly while absorbing the spices.
Step 3: Combine the Dal and Tempering
- Once the green peas are cooked, pour the mashed masoor dal into the pan and mix everything well.
- Add salt to taste and stir in the garam masala powder. Continue to cook for 3 to 4 minutes on medium heat, allowing the flavors to meld together.
- If the dal seems too thick, you can add a splash of water to achieve your desired consistency. Stir and cook for a few more minutes.
Step 4: Final Touches and Serving
- Turn off the heat and garnish the dal with freshly chopped coriander leaves for a burst of freshness.
- Serve your delicious Phalguni Dal hot, paired with a side of steamed basmati rice, crispy phulkas (Indian flatbread), or a bowl of tangy boondi raita for a complete and satisfying meal.
Tips for the Perfect Phalguni Dal
- For a richer flavor: You can add a dollop of ghee on top of the dal just before serving, although this will no longer keep the recipe vegan.
- Adjust spice level: If you prefer a milder dal, reduce the number of green chilies or omit them entirely.
- Freshness of spices: Always use freshly ground spices for the best flavor and aroma. If possible, grind your cumin, fennel, and fenugreek seeds just before using them.
Why You Should Try Phalguni Dal
This Bengali dish not only packs a punch of flavors, but it’s also a highly nutritious option. Rich in plant-based protein, Phalguni Dal is perfect for those following a vegetarian or vegan diet. The addition of green peas provides a natural sweetness that balances the spices, making every bite comforting and satisfying. Pairing it with some rice or flatbread creates a wholesome meal that’s sure to nourish your body and soul.
So, next time you’re in the mood for something new and exciting from Bengali cuisine, give Phalguni Dal a try!
