Heart-Healthy Ghugni

Discover the wholesome goodness of Heart-Healthy Ghugni, a nutrient-packed, flavorful delight that's perfect for health-conscious food lovers. This traditional Indian dish features tender dried yellow peas simmered in a savory blend of aromatic spices like cumin, coriander, and turmeric, with hints of ginger, garlic, and green chili for a mild kick. Made with heart-friendly olive oil and garnished with fresh coriander and a splash of zesty lemon juice, this recipe is as nourishing as it is delicious. Whether served as a standalone meal or paired with whole-grain bread, this low-fat, high-fiber dish is an easy-to-make crowd-pleaser ideal for anyone looking to maintain a balanced, heart-healthy diet. Ready in just under an hour, this comforting recipe is sure to become a go-to weeknight favorite.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 250 grams dried yellow peas
• 1 liter water
• 1 tablespoon olive oil
• 1 large, finely chopped onion
• 1 teaspoon, grated ginger
• 2 cloves, minced garlic
• 1 finely chopped green chili
• 1 large, chopped tomato
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 0.5 teaspoon turmeric powder
• 1 teaspoon, or to taste salt
• 0.5 teaspoon black pepper
• 2 tablespoons, chopped fresh coriander leaves
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the dried yellow peas under running water until the water runs clear. Soak them in water overnight or for at least 8 hours.

Step 2

Drain the soaked peas and place them in a pressure cooker with 1 liter of fresh water. Cook for 3 whistles or until the peas are soft but not mushy. Alternatively, you can boil them in a pot until tender.

Step 3

In a large pan, heat 1 tablespoon of olive oil over medium heat. Add the finely chopped onion and sauté until golden brown.

Step 4

Add the grated ginger, minced garlic, and chopped green chili to the onions. Sauté for another 2 minutes until the raw aroma disappears.

Step 5

Stir in the chopped tomato and cook until the tomato softens and blends with the onion mixture.

Step 6

Add the cumin powder, coriander powder, turmeric powder, salt, and black pepper to the pan. Mix well and cook for another 2 minutes to incorporate the spices.

Step 7

Add the cooked yellow peas to the pan and stir to coat them with the spice mixture. If the mixture is too thick, add a little water to reach your preferred consistency.

Step 8

Let the mixture simmer for about 10 minutes on low heat, allowing the flavors to meld together.

Step 9

Turn off the heat and stir in the lemon juice. Adjust the salt if needed.

Step 10

Garnish with freshly chopped coriander leaves before serving.

Step 11

Serve the Heart-Healthy Ghugni hot as a standalone dish or with whole-grain bread on the side.

Nutrition Facts

Serving size	1713.8 grams (1713.8g)

Amount per serving	% Daily Value*
Calories	1180

Total Fat 18.70g	24%
Saturated Fat 2.90g	14%
Polyunsaturated Fat 1.50g
Cholesterol 0mg	0%
Sodium 4185mg	182%
Total Carbohydrate 196.00g	71%
Dietary Fiber 70.60g	252%
Total Sugars 46.50g
Protein 70.00g	140%

Vitamin D 0IU	0%
Calcium 335mg	26%
Iron 16mg	87%
Potassium 3329mg	71%

*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.

Source of Calories

Fat: 13.7%

Protein: 22.7%

Carbs: 63.6%