Methi Mangodi

Methi Mangodi

Lunch • India

220
KCAL
8
PROTEIN (G)
22
CARBS (G)
11
FAT (G)
Data source: IndianCalorie
Log This Food
Track with App
Log this food instantly with our mobile app
Get App

About Methi Mangodi

Sun-dried moong dal dumplings simmered with fresh fenugreek leaves and yogurt — a winter Rajasthani delicacy.

How to Make Methi Mangodi
Traditional + healthy version with step-by-step photos · 35 min total · 2 servings
View full recipe →

How to Make Methi Mangodi (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
Medium

Methi Mangodi is a cherished North Indian dish, blending the earthy flavors of methi (fenugreek leaves) with the rustic goodness of mangodi (sun-dried moong dal nuggets). This classic vegetarian recipe hails from Rajasthan and Uttar Pradesh, where it is a staple during the dry seasons and festivals. The combination of aromatic spices, fresh methi, and protein-rich mangodi creates a comforting, homestyle curry that is both wholesome and satisfying. The taste is a harmonious balance of bitterness from methi, umami from mangodi, and subtle warmth from Indian masalas. Traditionally cooked in desi ghee or light mustard oil, it is often served with bajra roti or phulka, making it a perfect lunch option. Methi Mangodi is not just flavorful but also a smart choice for those tracking calories, as it’s high in plant-based protein and fiber, and low in saturated fat. With deep roots in Indian culinary traditions, this dish is a regular feature during winter months and festivals like Teej and Gangaur, reflecting the resourceful use of seasonal greens and lentils in Indian kitchens.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable

Ingredients(for 1 medium bowl (approx. 200g))

  • 1 cup Fresh methi leaves (fenugreek) (methi saag, finely chopped)
  • 1/2 cup Mangodi (sun-dried moong dal nuggets) (store-bought or homemade)
  • 1 medium Onion (finely chopped)
  • 1 large Tomato (finely chopped)
  • 1 tsp Ginger-garlic paste (adrak-lehsun)
  • 1 Green chili (finely chopped, hari mirch)
  • 1.5 tbsp Mustard oil (sarson ka tel (or use less for lighter version))
  • 1/2 tsp Cumin seeds (jeera)
  • 1/4 tsp Turmeric powder (haldi)
  • 1/2 tsp Red chili powder (lal mirch)
  • 1 tsp Coriander powder (dhaniya powder)
  • to taste Salt (namak)
  • 2 cups Water
  • 2 tbsp Fresh coriander (hara dhaniya, for garnish) - optional

Instructions

  1. 1

    Heat mustard oil in a kadhai on medium flame. Add cumin seeds and let them splutter.

    2 minutes

    For milder flavor, use less oil or opt for cold-pressed mustard oil.

  2. 2

    Add finely chopped onions and sauté until golden brown.

    3 minutes

    Sprinkle a pinch of salt to help onions cook faster.

  3. 3

    Mix in ginger-garlic paste and green chili. Cook for a minute until aromatic.

    1 minute

    Stir continuously to avoid burning the paste.

  4. 4

    Add chopped tomatoes, turmeric, red chili powder, coriander powder, and salt. Cook until tomatoes turn soft and oil separates.

    4 minutes

    Mash tomatoes with the spatula for a smoother curry base.

Why This Dish is Healthy

This recipe uses fresh greens and minimally processed lentil nuggets, keeping the dish nutrient-dense while staying low in calories. Mustard oil, used in moderation, adds heart-healthy fats. There’s no cream or heavy masala, making it light on the stomach and easy to digest. High fiber content aids in satiety, blood sugar control, and digestive health, which is ideal for weight management and a healthy lifestyle.

Methi Mangodi is packed with plant-based protein from moong dal mangodi and rich in dietary fiber from methi leaves. Fenugreek is a powerhouse of vitamins A, C, K, and essential minerals like iron and calcium, supporting immunity and bone health. The use of minimal oil and abundant greens makes this dish suitable for calorie-conscious individuals. Its balanced macros—8g protein, 22g carbs, and 11g healthy fats per serving—make it a nutritious addition to any vegetarian diet.

Pro Tips

  • 💡Tip 1: Always use fresh methi leaves for the best flavor and minimal bitterness.
  • 💡Tip 2: Pre-soaking mangodi shortens cooking time and results in a softer texture.
  • 💡Tip 3: Adjust spice levels according to personal preference or dietary needs.

Storage & Serving

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat on low flame, adding a splash of water if needed. Avoid freezing to preserve texture.

Best served: Lunch

Nutrition Facts

NutrientPer 100g
Energy220.0 kcal
Protein8.0 g
Carbohydrates22.0 g
Total Fat11.0 g
Fiber5.0 g

Similar Foods