Phalguni Dal Recipe – A Bengali Delight
Phalguni Dal is a wholesome and comforting Bengali lentil dish, filled with aromatic spices and flavors that bring warmth to the table. It’s an easy-to-make, high-protein vegetarian recipe, perfect for lunch or dinner, and pairs beautifully with rice and brinjal bhaja (eggplant fry). Here’s a step-by-step guide to preparing this soulful dish.
Phalguni Dal Recipe
Ingredients:
| Ingredients | Quantity |
|---|---|
| Lentils (Masoor Dal), washed | 1/4 cup |
| Green peas (fresh or frozen) | 1/4 cup |
| Onion, finely chopped | 1 cup |
| Tomato, finely chopped | 1 |
| Ginger, grated | 1/2 inch piece |
| Garlic, grated | 2 cloves |
| Green chilies, 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 seeds (Nigella seeds) | 1/4 teaspoon |
| Garam masala powder | 1 teaspoon |
| Mustard oil | 2 teaspoons |
| Asafetida (hing) | A pinch |
| Fresh coriander leaves (for garnish) | To taste |
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Servings: 2
Cuisine: Bengali
Course: Lunch
Diet: High-Protein, Vegetarian
Instructions:
Step 1: Cooking the Lentils
- Begin by adding the washed masoor dal (lentils) to a pressure cooker.
- Add finely chopped tomatoes, onions, grated ginger, and garlic.
- Pour in 1 and 1/2 cups of water. Mix everything together gently.
- Close the pressure cooker and cook on medium heat until 3 whistles (city) are heard.
- After the pressure has been released naturally, open the lid and gently mash the cooked lentils with a spoon. Set aside.
Step 2: Tempering the Spices
- In a separate pan, heat mustard oil over medium flame until it starts to shimmer.
- Add mustard seeds and allow them to splutter. Then, add fenugreek seeds, fennel seeds, cumin seeds, and kalonji seeds.
- Toss in the chopped green chilies and stir everything together. Let the spices roast for 2 minutes until fragrant.
Step 3: Adding Green Peas and Finalizing the Dal
- Now, add a pinch of asafetida (hing) to the pan, followed by green peas.
- Let the green peas cook for 2 more minutes until they become tender.
- Pour the cooked and mashed lentils into the pan with the spices.
- Add garam masala powder and salt to taste. Stir everything together and let it simmer for 3-4 minutes, allowing the flavors to meld beautifully.
Step 4: Garnishing and Serving
- Once the Phalguni Dal is cooked to perfection, garnish it with fresh coriander leaves.
- Serve hot with steamed rice and a side of brinjal bhaja (eggplant fry) for a delightful and satisfying meal.
Serving Suggestions:
Phalguni Dal pairs wonderfully with steamed rice, which balances the richness of the dal. For an authentic Bengali touch, serve it alongside brinjal bhaja (crispy fried eggplants). A tangy mango pickle or a light cucumber salad can also complement the meal beautifully.
Nutritional Information:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 180 |
| Protein | 8g |
| Carbohydrates | 24g |
| Fat | 5g |
| Fiber | 7g |
| Sodium | 350mg |
| Iron | 2.5mg |
| Vitamin C | 15mg |
Why Phalguni Dal is Special:
Phalguni Dal holds a unique place in Bengali cuisine for its harmonious blend of spices like mustard, fenugreek, and cumin. The light heat from the green chilies and the fresh fragrance of coriander add layers of complexity to the dish, making it a simple yet delicious meal for everyday eating. It’s packed with protein, thanks to the lentils and green peas, making it a nourishing option for vegetarians.
Health Benefits:
- Lentils are rich in protein and fiber, promoting satiety and supporting digestive health.
- Green peas are low in calories and high in vitamins, particularly Vitamin K and Vitamin C, which are great for bone health and boosting immunity.
- Mustard oil, widely used in Bengali cooking, is known for its heart-healthy omega-3 fatty acids.
Pro Tips:
- If you prefer a thicker dal, reduce the water content while cooking the lentils.
- Adjust the green chilies to your spice tolerance. For a milder flavor, you can remove the seeds from the chilies before adding them.
- Freshly ground garam masala gives the dal a more intense and fresh flavor, so try making your own garam masala at home for the best results.
Variations:
- Phalguni Dal with Vegetables: You can add seasonal vegetables like carrots or potatoes along with the green peas to make this dal even more nutritious.
- Phalguni Dal with Panch Phoron: Instead of using the individual tempering spices, try tempering the dal with Bengali panch phoron (a blend of five spices: mustard, fenugreek, cumin, fennel, and nigella seeds) for an even more traditional flavor.
Storage:
Phalguni Dal can be refrigerated in an airtight container for up to 3 days. Reheat it on the stovetop or in the microwave, adding a little water if it thickens upon cooling.
Final Thoughts:
This Phalguni Dal recipe is the perfect example of how simplicity in cooking can lead to extraordinary flavors. It’s a dish that is rooted in tradition yet easy enough to make even on a busy weeknight. Whether you’re a lover of Bengali cuisine or exploring it for the first time, this dal recipe is sure to become a staple in your home.
Enjoy the warmth and wholesomeness of Phalguni Dal with your loved ones and let the flavors transport you to the heart of Bengal!
