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
- Status
- Traditional
- Diet label
- Strictly vegetarian, egg-free
- Time
- Prep 10 min · Cook 25 min
- Serves
- 3
- Difficulty
- Easy
- Good for
- Pantry dinner when fresh vegetables are short
- Tags
- Good source · Soy-free · Whey-free · No added sugar · Gluten-free* (sabzi only)
- Allergens
- Milk; gluten (rotis)
Nutrition (estimated)
- Calories
- 460 kcal
- Protein
- 20 g
- Carbs
- 71 g
- Fat
- 9 g
- Fibre
- 14 g
Headline values are for the full plate.
| kcal | Protein | Carbs | Fat | Sat fat | Fibre | Total 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 |
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.
Ingredients
- 80 g moong dal mangodi (sun-dried)
- 150 g tomato, puréed · 60 g onion, finely chopped (optional; Marwari homes often omit) · 80 g green peas · 60 g curd · 1 tsp grated ginger · 1 green chilli
- 12 g groundnut or mustard oil · ½ tsp cumin seeds · pinch of hing · ½ tsp turmeric · 1 tsp red chilli powder · 1½ tsp coriander powder · ½ tsp garam masala · 4 g salt · coriander
- Plate: 210 g whole-wheat or bajra atta for 6 rotis · 300 g curd
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
- 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.
Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com