D17 · Dinner · Rajasthan
Moong Mangodi ki Sabzi
A Rajasthani pantry curry: sun-dried moong dal dumplings (mangodi) roasted and simmered with tomato, peas and a little curd — the desert kitchen's way of eating dal as a vegetable.
- Region
- Rajasthan
- Diet
- Strictly vegetarian, egg-free
- Prep
- 10 min
- Cook
- 25 min
- Time, as written
- Prep 10 min · Cook 25 min
- Serves
- 3
- Difficulty
- Easy
- Status
- Traditional
- Good for
- Pantry dinner when fresh vegetables are short
Nutrition
Good source| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Mangodi sabzi only (about 230 g) | 180 | 10 g | 22 g | 5 g | 1 g | 6 g | 3 g | 5.5 g |
| Dinner plate: sabzi, 2 whole-wheat rotis, 100 g curd | 460 | 20 g | 71 g | 9 g | 3 g | 14 g | 9 g | 4.5 g |
Headline figures are for the full plate as served, with its stated roti, rice or bhakri; the dish alone is shown in the table.
Tier: Good source. IFCT 2017 has no mangodi entry; moong dal values are used — shop-bought mangodi vary. Values checked against IFCT 2017 on 14 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Plate
Method
Heat 5 g oil; roast mangodi on low for 3–4 minutes, stirring, until golden and fragrant. Remove.
Heat the remaining oil; add cumin and hing, then onion (if using) for 3 minutes, then ginger and chilli.
Add tomato purée and powdered spices. Cook 5 minutes until oil separates.
Lower the heat; stir in whisked curd and cook 1 minute.
Add mangodi, peas, salt and 350 ml water. Cover and simmer 12–15 minutes until the mangodi are soft right through (press one with a spoon).
Finish with garam masala and coriander. Serve with rotis and curd.
Protein optimisation
- Where the protein comes from
- Mangodi supply 6.5 g per serving, peas 2 g, curd 1 g; rotis 8 g and curd 3.5 g on the plate.
- Boost
- Increase mangodi to 120 g (+3 g protein, +45 kcal per serving).
Variations, serving and storage
- Regional
- Mangodi-aloo — add 1 diced potato for a heartier curry.
- Substitution
- If mangodi are unavailable, use 80 g moong dal soaked 1 hour and cooked with the masala (softer texture, similar protein).
- Storage
- 2 days refrigerated.
- Food safety
- Refrigerate within 2 hours.
- Meal prep
- Good.
Allergens
Milk; gluten (rotis)
Labels: Good source · Soy-free · Whey-free · No added sugar · Gluten-free* (sabzi only)
Gluten-free* means gluten-free only when certified gluten-free hing is used; most hing contains wheat flour.