Sugar-Free Ghugni
Discover the wholesome flavors of **Sugar-Free Ghugni**, a classic Indian dish reimagined with a healthy twist. Made with protein-packed dried yellow peas and simmered in an aromatic blend of mustard oil, cumin seeds, and garam masala, this sugar-free recipe offers a delightful burst of earthy, spicy, and tangy notes in every bite. The dish is naturally rich and vibrant, with finely chopped onions, tomatoes, and fresh green chilies providing layers of texture and flavor. Perfectly spiced and laced with a hint of lemon juice for a zingy finish, Sugar-Free Ghugni is an easy and nutritious recipe that comes together in under an hour. Serve it piping hot as a hearty standalone dish or pair it with flatbread for a satiating meal. Whether you’re looking for diabetic-friendly recipes or simply wish to enjoy a guilt-free indulgence, this traditional Bengali favorite is a must-try!
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Recipe Information
Ingredients
- 1 cup Dried yellow peas
- 3 cups Water
- 2 tablespoons Mustard oil
- 1 medium, finely chopped Onion
- 1 medium, chopped Tomato
- 1 inch, finely grated Ginger
- 3 finely chopped Garlic cloves
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin seeds
- 2 slit lengthwise Green chilies
- 0.5 teaspoon Garam masala
- 1 teaspoon, or to taste Salt
- 2 tablespoons, for garnish Chopped coriander leaves
- 1 tablespoon Lemon juice
Instructions
Rinse the dried yellow peas thoroughly under cold water and soak them in 3 cups of water for at least 6 hours or overnight.
Drain the soaked peas and transfer them to a pressure cooker. Add fresh 3 cups of water and cook for about 4-5 whistles on medium heat or until they are soft but not mushy. Set aside.
Heat mustard oil in a deep pan over medium heat. Once the oil is hot, add cumin seeds and let them splutter.
Add the finely chopped onions to the pan and sauté until they turn golden brown.
Stir in the ginger and garlic, and sauté for an additional 1-2 minutes until the raw smell disappears.
Add the chopped tomato, turmeric powder, and coriander powder. Cook this mixture for about 3-4 minutes or until the oil starts to separate from the spices.
Pour the cooked yellow peas along with the cooking water into the pan. Mix well and bring it to a gentle simmer.
Add green chilies, garam masala, and salt. Let it simmer for another 10 minutes, allowing all the flavors to blend.
Adjust the consistency by adding water if needed. The consistency should be slightly thick.
Turn off the heat and add lemon juice. Mix everything well.
Garnish with chopped coriander leaves before serving. Enjoy your Sugar-Free Ghugni hot, served as is or with flatbread.
Nutrition Facts
Calories |
1110 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.5 g | 42% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3608 mg | 157% | |
| Total Carbohydrate | 159.9 g | 58% | |
| Dietary Fiber | 57.4 g | 205% | |
| Total Sugars | 36.1 g | ||
| Protein | 56.8 g | 114% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 288 mg | 22% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 2761 mg | 59% | |
*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.
