Low Sodium Ghugni
Experience the bold, comforting flavors of East India with this Low Sodium Ghugni recipe, a healthy twist on the traditional street food classic! Made with protein-packed dried yellow peas and a medley of aromatic spices like cumin, coriander, and garam masala, this dish offers all the warmth without excess sodium. Fresh ingredients such as tomatoes, ginger, garlic, and green chilies bring layers of depth and zest, while amchur (dry mango powder) adds a tantalizing tang. Perfect for serving as a wholesome snack or light meal, Low Sodium Ghugni is topped with vibrant coriander and a squeeze of fresh lemon for a burst of brightness. Ready in under an hour, this heart-healthy recipe is easy to prepare and ideal for anyone looking to enjoy authentic Indian flavors with mindful eating in mind. Keywords: healthy Indian recipe, low sodium ghugni, easy yellow peas curry, traditional street food, heart-healthy snack option.
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Recipe Information
Ingredients
- 1 cup Dried yellow peas
- 4 cups Water
- 1 medium Onion, finely chopped
- 1 medium Tomato, chopped
- 1 teaspoon Ginger, grated
- 2 cloves Garlic, minced
- 2 small Green chilies, finely chopped
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Amchur (dry mango) powder
- 0.5 teaspoon Garam masala
- 2 tablespoons Olive oil
- 2 tablespoons Fresh coriander leaves, chopped
- 4 optional Lemon wedges
Instructions
Rinse the dried yellow peas thoroughly and soak them in water for 6-8 hours or overnight.
Drain the soaked peas and add them to a pressure cooker with 4 cups of water. Cook under pressure on medium heat for about 15-20 minutes or until the peas are soft but not mushy. Release the pressure naturally.
In a large pan, heat 2 tablespoons of olive oil over medium heat.
Add the finely chopped onion to the pan and sauté until golden brown.
Stir in the minced garlic, grated ginger, and chopped green chilies, and sauté for another minute until fragrant.
Add the chopped tomato to the pan and cook until they soften and the oil begins to separate from the mixture.
Mix in turmeric, cumin, coriander, amchur, and garam masala. Cook for 2-3 minutes until the spices release their aroma.
Add the cooked peas along with their cooking liquid to the pan. Mix well to coat the peas with the spice mixture.
Simmer the ghugni on low heat for 10-15 minutes, allowing the flavors to meld together. Add extra water if needed to achieve your desired consistency.
Adjust seasoning according to taste and garnish with fresh chopped coriander leaves.
Serve hot with lemon wedges on the side for an optional zest.
Nutrition Facts
Calories |
1050 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.0 g | 41% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 81 mg | 4% | |
| Total Carbohydrate | 145.9 g | 53% | |
| Dietary Fiber | 57.7 g | 206% | |
| Total Sugars | 26.1 g | ||
| Protein | 55.0 g | 110% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 283 mg | 22% | |
| Iron | 13.7 mg | 76% | |
| Potassium | 2671 mg | 57% | |
*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.
