Sugar-Free Ghugni

Experience the delightful flavors of Sugar-Free Ghugni, a wholesome and hearty Indian dish that’s both nutritious and irresistibly flavorful. This high-protein recipe features tender cooked dried yellow peas simmered in a fragrant medley of cumin, turmeric, garam masala, and fresh ginger-garlic paste for a truly authentic taste. Made without any added sugar, this dish is ideal for health-conscious cooks who value clean eating without compromising on flavor. The mustard oil enhances the robust, smoky profile, while fresh coriander and a splash of lemon juice add a zesty finish. Perfect as a comforting one-pot meal or a savory snack, this easy-to-make recipe pairs beautifully with warm flatbread or can be enjoyed on its own. Ready in under an hour, Sugar-Free Ghugni is a versatile dish for anyone seeking a nourishing, vegan-friendly option infused with classic Indian spices.

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Dried yellow peas
• 3 cups Water
• 2 tablespoons Mustard oil
• 1 medium, finely chopped Onion
• 1 medium, chopped Tomato
• 1 inch, finely grated Ginger
• 3 finely chopped Garlic cloves
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin seeds
• 2 slit lengthwise Green chilies
• 0.5 teaspoon Garam masala
• 1 teaspoon, or to taste Salt
• 2 tablespoons, for garnish Chopped coriander leaves
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the dried yellow peas thoroughly under cold water and soak them in 3 cups of water for at least 6 hours or overnight.

Step 2

Drain the soaked peas and transfer them to a pressure cooker. Add fresh 3 cups of water and cook for about 4-5 whistles on medium heat or until they are soft but not mushy. Set aside.

Step 3

Heat mustard oil in a deep pan over medium heat. Once the oil is hot, add cumin seeds and let them splutter.

Step 4

Add the finely chopped onions to the pan and sauté until they turn golden brown.

Step 5

Stir in the ginger and garlic, and sauté for an additional 1-2 minutes until the raw smell disappears.

Step 6

Add the chopped tomato, turmeric powder, and coriander powder. Cook this mixture for about 3-4 minutes or until the oil starts to separate from the spices.

Step 7

Pour the cooked yellow peas along with the cooking water into the pan. Mix well and bring it to a gentle simmer.

Step 8

Add green chilies, garam masala, and salt. Let it simmer for another 10 minutes, allowing all the flavors to blend.

Step 9

Adjust the consistency by adding water if needed. The consistency should be slightly thick.

Step 10

Turn off the heat and add lemon juice. Mix everything well.

Step 11

Garnish with chopped coriander leaves before serving. Enjoy your Sugar-Free Ghugni hot, served as is or with flatbread.

Nutrition Facts

Serving size	(1303.8g)

Amount per serving	% Daily Value*
Calories	1110.3

Total Fat 32.5g	0%
Saturated Fat 3.8g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 3608.4mg	0%
Total Carbohydrate 159.9g	0%
Dietary Fiber 57.4g	0%
Total Sugars 36.1g
Protein 56.8g	0%

Vitamin D 0IU	0%
Calcium 288.5mg	0%
Iron 14.3mg	0%
Potassium 2761.4mg	0%

*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: 25.2%

Protein: 19.6%

Carbs: 55.2%