Mangodi ki Sabzi
sun-dried moong dal nuggets fried crisp and stewed in a tart tomato masala
Allergens in Mangodi ki Sabzi: mustard.
Ingredients
Quantities for 4.
- 150g split moong dal, soaked and ground into nuggets Moong Dalor 120g ready-made mangodi from the shop
- 5 tbsp Neutral Oil3 for frying the mangodi, 2 for the masala
- 3 medium, pureed Tomato
- 6 cloves, crushed Garlic
- 1 tbsp, grated Ginger
- 2, slit Green Chilli
- 1 tsp Cumin Seeds
- 1/2 tsp Mustard Seedsoptional
- 1/4 tsp Asafoetidause compounded-free hing to keep this gluten-free
- 1/2 tsp Turmeric
- 1 tsp Chilli Powder
- 2 tsp Coriander Powder
- 1 tsp Amchurthe sourness that makes this a desert dish
- 1/2 tsp Garam Masala
- 2 tbsp, chopped Coriander Leavesoptional
- to taste Salt
- 600ml Water
Cookware
stovetop, kadhai, blender
Checked against the ingredient list for ten allergens: milk, egg, fish, crustaceans, tree nuts, peanuts, sesame, mustard, soy and gluten. Brands vary, so read the label on anything new to you.
Before you start
- To make mangodi from scratch: soak the moong dal 4 hours, grind to a thick fluffy paste with almost no water, beat in a pinch of salt, then drop pea-sized blobs onto a cloth and dry them in full sun for 2-3 days until they rattle. They keep a year in a jar, which is the whole point of them.
- If you are using shop-bought mangodi, sort out any broken crumbs first. They burn in the oil and turn the sabzi bitter.
- Puree the tomatoes ahead; chopped tomato leaves lumps that never break down in the short cook.
Method
- Heat 3 tbsp oil in a kadhai over medium heat and fry the mangodi in two batches, stirring constantly, until they turn a deep reddish brown and smell nutty, about 3 minutes a batch. Drain on paper.They colour all at once at the end. Stand over them.
- Tip out all but 2 tbsp of oil. Crackle the cumin and mustard seeds, then add the hing and let it foam for a second.
- Add the garlic, ginger and green chilli and fry 90 seconds until the garlic is pale gold at the edges.
- Stir in the turmeric, chilli powder and coriander powder with 2 tbsp water so they do not scorch, then pour in the tomato puree.
- Cook the masala on medium heat 8-10 minutes, stirring, until it thickens, darkens and the oil pools at the sides.No oil at the sides means the tomato is still raw and the sabzi will taste sharp.
- Add 600ml water and salt, bring to a boil, then slide in the fried mangodi.
- Simmer uncovered 12-15 minutes until the mangodi have swollen to twice their size and are soft right through but still hold their shape.Bite one at 12 minutes. Overcooked mangodi dissolve into the gravy.
- Stir in the amchur and garam masala, simmer 2 minutes more, and finish with coriander. Serve with bajre ki roti.
Storage
Keeps 3 days refrigerated and thickens considerably; loosen with hot water and re-simmer 3 minutes. Uncooked mangodi keep a year in an airtight jar.
Nutrition Good estimate
One serving of Mangodi ki Sabzi (306 g) is about 326 calories, or 107 calories per 100 g.
Medium protein: 11 g a serving, 13% of the calories
| Per serving306 g | Per 100 g | |
|---|---|---|
| Calories | 326 kcal | 107 kcal |
| Protein | 10.9 g | 4 g |
| Carbohydrate | 32.6 g | 11 g |
| of which sugars | 6.1 g | 2 g |
| Fibre | 8.6 g | 3 g |
| Fat | 18.4 g | 6 g |
| of which saturated | 2.0 g | 1 g |
| of which unsaturated | 15.3 g | 5 g |
Nearest database match used for amchur, asafoetida, garam masala. Estimated from raw ingredients using USDA FoodData Central.
More like this: Vegan Indian recipes · Vegetarian Indian recipes · Gluten-free Indian recipes · Dairy-free Indian recipes · Rajasthani recipes
Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.