Recipes · Indian · Snacks
Ghugni (Bengali Spiced Dried Peas)
One serving has 318 kcal and 15 g protein, and at least a fifth of a woman's daily need of copper (62%), manganese (53%), fiber (50%), thiamin (43%), phosphorus (33%) and zinc (29%). Ready in 55 minutes.
- Preparation: 30 min
- Cooking: 25 min
- Makes: 1 serving (143 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: mustard
Ingredients
- 60 g Split peas, dried
- 30 g Onions, raw
- 4 g Ginger, fresh
- 4 g Chili peppers, green, raw
- 30 g Tomatoes, raw
- 0.5 g Turmeric
- 1 g Cumin
- 8 g Mustard oil
- 1.5 g Salt
- 4 g Cilantro, fresh
Method
- Soak the dried peas in plenty of water for at least 4 hours, then drain.
- Boil the soaked peas in fresh water 30-35 minutes until soft but still holding their shape.
- Heat the mustard oil and fry the onion and ginger over medium heat 5 minutes, then add the tomato, turmeric and cumin, and cook until the tomato softens.
- Add the cooked peas with a little of their cooking liquid, the chili and salt, and simmer 10 minutes until the flavors combine and the gravy thickens slightly.
- Scatter with cilantro and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 318 kcal | 15% |
| Carbohydrates | 43 g | |
| Water | 70.8 mL | |
| Fiber | 14.7 g | 50% |
| Protein | 14.9 g | 31% |
| Tryptophan | 0.1 g | |
| Threonine | 0.51 g | |
| Isoleucine | 0.61 g | |
| Leucine | 1 g | |
| Lysine | 1.1 g | |
| Methionine | 0.12 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.71 g | |
| Tyrosine | 0.32 g | |
| Valine | 0.64 g | |
| Histidine | 0.36 g | |
| Fat | 10.7 g | |
| Monounsaturated | 5.3 g | |
| Polyunsaturated | 2.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 1.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 52 mg | 5% |
| Copper | 0.56 mg | 62% |
| Iron | 4.1 mg | 23% |
| Magnesium | 52.6 mg | 17% |
| Manganese | 0.96 mg | 53% |
| Phosphorus | 228 mg | 33% |
| Potassium | 706 mg | 15% |
| Selenium | 6.7 µg | 12% |
| Sodium | 592 mg | |
| Zinc | 2.3 mg | 29% |
| Thiamin (vitamin B1) | 0.47 mg | 43% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.68 mg | 14% |
| Pyridoxine (vitamin B6) | 0.17 mg | 13% |
| Folate (vitamin B9) | 23.2 µg | 6% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 101 mg | 24% |
| Vitamin A | 33.3 µg | 5% |
| Vitamin C | 18.5 mg | 25% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.43 mg | 3% |
| Vitamin K | 25.1 µg | 28% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.1 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.