Heart-Healthy Ghugni
Transform your meals into a nourishing delight with this Heart-Healthy Ghugni recipe—a vibrant and wholesome Indian-inspired dish made with protein-packed dried yellow peas and aromatic spices. Perfect for busy weeknights or satisfying lunches, this recipe uses heart-friendly olive oil and a medley of fresh ingredients like ginger, garlic, and tomatoes to create a flavorful curry that’s both nutritious and comforting. The bold blend of cumin, coriander, and turmeric adds depth, while fresh coriander leaves and a splash of lemon juice brighten every bite. Quick to prepare and simmered to perfection in just under an hour, this vegan, gluten-free ghugni is ideal as a standalone meal or paired with whole-grain bread for a balanced feast. Whether you're seeking a cholesterol-friendly recipe or simply a hearty way to savor legumes, this dish is bound to become a new favorite!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 250 grams dried yellow peas
- 1 liter water
- 1 tablespoon olive oil
- 1 large, finely chopped onion
- 1 teaspoon, grated ginger
- 2 cloves, minced garlic
- 1 finely chopped green chili
- 1 large, chopped tomato
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 0.5 teaspoon turmeric powder
- 1 teaspoon, or to taste salt
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped fresh coriander leaves
- 1 tablespoon lemon juice
Instructions
Rinse the dried yellow peas under running water until the water runs clear. Soak them in water overnight or for at least 8 hours.
Drain the soaked peas and place them in a pressure cooker with 1 liter of fresh water. Cook for 3 whistles or until the peas are soft but not mushy. Alternatively, you can boil them in a pot until tender.
In a large pan, heat 1 tablespoon of olive oil over medium heat. Add the finely chopped onion and sauté until golden brown.
Add the grated ginger, minced garlic, and chopped green chili to the onions. Sauté for another 2 minutes until the raw aroma disappears.
Stir in the chopped tomato and cook until the tomato softens and blends with the onion mixture.
Add the cumin powder, coriander powder, turmeric powder, salt, and black pepper to the pan. Mix well and cook for another 2 minutes to incorporate the spices.
Add the cooked yellow peas to the pan and stir to coat them with the spice mixture. If the mixture is too thick, add a little water to reach your preferred consistency.
Let the mixture simmer for about 10 minutes on low heat, allowing the flavors to meld together.
Turn off the heat and stir in the lemon juice. Adjust the salt if needed.
Garnish with freshly chopped coriander leaves before serving.
Serve the Heart-Healthy Ghugni hot as a standalone dish or with whole-grain bread on the side.
Nutrition Facts
Calories |
1180 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.7 g | 24% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4185 mg | 182% | |
| Total Carbohydrate | 196.0 g | 71% | |
| Dietary Fiber | 70.6 g | 252% | |
| Total Sugars | 46.5 g | ||
| Protein | 70.0 g | 140% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 335 mg | 26% | |
| Iron | 15.7 mg | 87% | |
| Potassium | 3329 mg | 71% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
