Bengali matarsutir dal | healthy green peas dal | Bengali matar dal | Bengali green peas dal |
by Tarla Dalal

Bengali matarsutir dal | healthy green peas dal | Bengali matar dal | Bengali green peas dal | with 18 amazing images.

Bengali matarsutir dal is an authentic recipe originated from east of India which is very simple to make. You would definitely have used green peas as a part of your cooking, but now try this Bengali-style healthy green peas dal that is made exclusively with green peas and just a dash of common spices to pep it up. Learn how to make Bengali matar dal.

To make Bengali matarsutir dal recipe, first you need to make a paste using basic spices like turmeric powder, garam masala, chilli powder, black peppercorns, cumin seeds, ginger and salt along with very little water. Once the paste is ready and green peas have been boiled it takes just 5 minutes to make this dal. In a deep non-stick pan heat little ghee and add green peas and balyeaf and sauté for about 2 minutes. Add the prepared paste and some water and cook for another 2 minutes. Cool slightly and blend using a hand blender till coarse so you can enjoy its mouthfeel.

With just 88 calories and 2.6 g of fat, this Bengali green peas dal is truly a wise choice to control obesity and trim your waistline. Diabetic, heart patients, pregnant women, PCOD, cancer patients and even kids and senior citizens can enjoy this dal. Serve it with whole wheat phulkas or jowar roti and not rice to end up as a nourishing fare.

This Bengali matar dal provides a good dose of protein as well. 5.1 g of protein per serving will help provide nourishment to your cells and tissues. It helps build muscle mass too. Protein has a high satiety value too so it keeps you full for long hours, which helps to achieve your weight loss target.

The high amount of fibre (6.1 g / serving) this healthy green peas dal lends as an added boost for weight loss and maintaining heart health. Fiber always acts as a ‘broom’ to cleanse your digestive tract and keep constipation at bay.

Enjoy Bengali matarsutir dal | healthy green peas dal | Bengali matar dal | Bengali green peas dal | with step by step photos.

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Bengali Matarsutir Dal, Healthy Green Peas Dal recipe - How to make Bengali Matarsutir Dal, Healthy Green Peas Dal

For Bengali Matarsutir Dal
2 cups boiled fresh green peas
2 tsp ghee
1 bayleaf (tejpatta)

To Be Blended Together Into A Paste
1/2 tsp turmeric powder (haldi)
1/2 tsp chilli powder
1/2 tbsp grated ginger (adrak)
1/4 tsp freshly ground black pepper (kalimirch) powder
1/2 tsp cumin seeds (jeera) powder
a pinch garam masala
salt to taste
1 tbsp water

For The Garnish
2 tbsp finely chopped coriander (dhania)

Method
For bengali matarsutir dal

To make bengali matarsutir dal, heat the ghee in a deep non-stick pan, add the boiled green peas and bayleaf and sauté on a medium flame for 2 minutes.
Add the prepared paste and 1½ cups of water, mix well and cook on a medium flame for 2 minutes ,while stirring occasionally.
Blend it till coarse using a hand blender.
Serve the bengali matarsutir dal immediately garnished with coriander.

Nutrient values (Abbrv) per serving

Energy	88 cal
Protein	5.1 g
Carbohydrates	11.3 g
Fiber	6.1 g
Fat	2.6 g
Cholesterol	0 mg
Sodium	5.6 mg

Click here to view calories for Bengali Matarsutir Dal, Healthy Green Peas Dal

Bengali Matarsutir Dal, Healthy Green Peas Dal recipe with step by step photos

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To be blended into a paste for Bengali matasurtir dal

To make paste for Bengali matarsutir dal recipe | healthy green peas dal | Bengali matar dal | Bengali green peas dal, in a blender jar add turmeric powder.
Add chilli powder. Adjust the quantity according to your preference of spice.
Add grated ginger.
Add black pepper powder.
Add cumin seeds powder.

Add a pinch of garam masala.
Add salt.
Add approx. 1 tbsp of water.
Blend the masala mixture for Bengali matarsutir dal until smooth.

Method for Bengali Matarsutir Dal

To make Bengali matar dal, heat ghee in a deep non-stick pan.

Add the boiled green peas.
Add bayleaf.
Saute on a medium flame for 2 minutes.
Add the prepared paste.
Add 1½ cups of water.

Mix Bengali matar dal well and cook on a medium flame for 2 minutes while stirring occasionally.
Blend it till course using a hand blender.
Serve healthy green peas dal immediately garnished with coriander leaves.

Health Benefits of Bengali Matarsutir Dal

Bengali Matarsutir Dal - for PCOD, Weight loss and Healthy Heart.
Green peas are loaded with fiber, which are a boon for weight loss and heart.

The fiber gives you a feeling of satiety and thus avoids unnecessary fried food intake.
Fiber lowers cholesterol and thus maintains normal blood pressure.
Fiber helps to prevent constipation by ensuring proper bowel movements.
Fiber aids in reducing the risk of type 2 diabetes as well.

pradeep panicker

on 27 Jul 21 08:22 PM

tastes yummy
Edited after original posting.

Tarla Dalal

28 Jul 21 03:20 PM

Thanks for the feedback !!! Keep reviewing recipes and articles you loved.

Bipin Panchal

on 05 Jul 18 09:12 PM

very test and delicious

06 Jul 18 08:58 AM

Hi Bipin, Happy to know you liked the recipe. Do try other recipes from our website and share with us your feedback.

Abhishek

on 27 Jan 17 11:30 AM

Thanks for nice info..

27 Jan 17 04:58 PM

Thank you Abhishek.

Gandhi Dhwani

on 17 Sep 14 12:31 PM

It is a dal, made without using any dal. The green peas gives an amazing taste to the dal. It is so different in taste. If you are looking for some really good change in the taste of the dal, you should definitely try this.