A hearty and wholesome Goan curry made with sprouted moong beans simmered in a fragrant coconut and spice masala. This traditional dish is both nutritious and incredibly flavorful, perfect with steamed rice.
Prep20 min
Cook30 min
Soak480 min
Servings4
Serving size: 1 cup
351cal
14gprotein
43gcarbs
Ingredients
1 cup Moong Beans (Dry, for sprouting (yields about 3-4 cups of sprouts))
1 cup Fresh Coconut (Tightly packed, freshly grated)
5 pcs Dried Red Chilies (Bedgi or Kashmiri variety recommended for color and mild heat)
1 tbsp Coriander Seeds
0.5 tsp Turmeric Powder
1 tsp Tamarind Paste (Adjust to taste)
1 pcs Onion (Large, finely chopped)
2 tbsp Vegetable Oil (Or coconut oil for more authentic flavor)
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A refreshing and tangy pink-hued drink from the Konkan coast. Made with coconut milk and sour kokum, this digestive cooler is the perfect balance to a spicy meal.
Creamy, protein-packed Mooga Gathi with soft pav & tangy Solkadhi - a gut-friendly comfort food!
This goan dish is perfect for lunch. With 782.29 calories and 23.09g of protein per serving, it's a nutritious choice for your meal plan.
16gfat
10 pcs Curry Leaves (Fresh)
0.5 tsp Jaggery (Powdered, optional to balance flavors)
1.25 tsp Salt (Adjust to taste)
0.5 cup Water (For grinding the masala)
Instructions
1
Sprout the Moong Beans (1-2 days)
Wash the dry moong beans thoroughly and soak them in ample water for 8 hours or overnight.
Drain the water completely. Transfer the beans to a sprout maker or a clean muslin cloth. If using a cloth, tie it loosely.
Keep the container or cloth in a warm, dark place for 24-36 hours. Rinse the beans with water once every 12 hours to keep them moist and prevent them from spoiling.
The sprouts are ready when they are about 1-inch long. You will have about 3-4 cups of sprouts.
2
Prepare the Coconut Masala Paste
In a small, dry pan over low heat, roast the dried red chilies and coriander seeds for 1-2 minutes until they become aromatic. Be careful not to burn them.
Remove from heat and let the spices cool down completely.
In a blender jar, combine the roasted spices, grated coconut, turmeric powder, and tamarind paste.
Add 1/2 cup of water and grind to a very smooth, fine paste. Scrape down the sides and add a little more water, if necessary, to achieve a smooth consistency.
3
Cook the Curry Base
Heat oil in a heavy-bottomed pot or kadai over medium heat. Once the oil is hot, add the mustard seeds and allow them to splutter completely.
Add the fresh curry leaves and sauté for about 30 seconds until they turn crisp and fragrant.
Add the finely chopped onion and sauté for 5-6 minutes, stirring occasionally, until the onions become soft and translucent.
4
Simmer and Finish the Curry
Add the sprouted moong beans to the pot, followed by 2.5 cups of water and salt. Stir well and bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the pot, and let it simmer for 10-12 minutes until the sprouts are cooked but still retain a slight bite.
Stir in the ground coconut masala paste and the optional jaggery. Mix gently to combine everything.
Continue to simmer on low heat, uncovered, for another 5-7 minutes. This allows the flavors to meld. Avoid boiling vigorously after adding the coconut paste, as it can cause the curry to split.
Check the seasoning and adjust salt if needed. The curry should have a medium-thick consistency. Turn off the heat and let it rest for 10 minutes before serving.
Servings6
Serving size: 2 pieces
297cal
7gprotein
54gcarbs
5gfat
Ingredients
3 cup maida (approx 375g)
1.5 tsp instant dry yeast
2 tbsp sugar
1 tsp salt
0.5 cup milk (warm)
0.5 cup water (warm, adjust as needed)
2 tbsp butter (melted)
1 tbsp butter for brushing (melted)
Instructions
1
Activate the yeast. In a small bowl, combine the warm milk, warm water, sugar, and instant yeast. Stir gently and let it sit for 5-10 minutes until the mixture becomes frothy.
2
Make the dough. In a large mixing bowl, whisk together the all-purpose flour and salt. Pour in the frothy yeast mixture and the 2 tbsp of melted butter. Mix with a spatula or your hands until a shaggy dough forms.
3
Knead the dough. Transfer the dough to a lightly floured surface. Knead for 8-10 minutes until the dough is smooth, soft, and elastic. It should spring back when you press it lightly.
4
First proofing. Place the dough in a lightly greased bowl and cover it with a damp cloth or plastic wrap. Let it rise in a warm place for 60-75 minutes, or until it has doubled in size.
5
Shape the pav. Gently punch down the risen dough to release the air. Divide the dough into 12 equal portions. Roll each portion into a smooth ball, tucking the edges underneath. Grease a 9x9 inch baking pan. Arrange the dough balls in the pan, placing them close enough to touch each other as they rise.
6
Second proofing. Cover the pan with a damp cloth and let the pav rise again for about 30 minutes, or until they are puffy and have almost doubled.
7
Bake the pav. Preheat your oven to 375°F (190°C). Gently brush the tops of the risen pav with the 2 tbsp of milk. Bake for 15-20 minutes, or until they are golden brown on top. If they brown too quickly, you can cover them loosely with aluminum foil for the last 5 minutes.
8
Finish and serve. As soon as the pav come out of the oven, brush them generously with the remaining 1 tbsp of melted butter. Let them cool in the pan for a few minutes before transferring to a wire rack. Serve warm.
2 tbsp Coriander Leaves (Finely chopped, for garnish)
Instructions
1
Prepare Kokum Extract
In a medium bowl, soak the kokum pieces in 1 cup of warm water for about 15-20 minutes. This will soften them and help release their flavor.
After soaking, use your hands to squeeze the kokum pieces thoroughly in the water to extract all the tangy juice.
Strain this liquid through a fine-mesh sieve into a large mixing bowl. Discard the squeezed kokum pulp.
2
Extract Fresh Coconut Milk
While the kokum is soaking, add the fresh grated coconut, green chilies, ginger, and garlic to a blender.
Pour in 1 cup of water and blend on high for 1-2 minutes until you have a smooth, thick paste.
Line a sieve with a muslin cloth and place it over a bowl. Pour the coconut mixture into the cloth and squeeze tightly to extract the thick, first-press coconut milk. Collect this in the bowl.
Transfer the leftover coconut pulp back to the blender, add the remaining 1 cup of water, and blend again for 30-40 seconds. Strain this through the same muslin cloth to get the thin, second-press coconut milk.
Combine both the thick and thin coconut milk extracts.
Gently pour the freshly extracted coconut milk into the bowl containing the strained kokum extract.
Stir well to combine. You will see the mixture turn into a beautiful, pale pink color.
Add salt to taste and stir until it is completely dissolved.
4
Prepare the Tempering (Tadka)
Heat the coconut oil in a small pan (tadka pan) over medium heat. The oil is ready when a mustard seed sizzles upon contact.
Add the mustard seeds and let them splutter, which should take about 30 seconds.
Add the cumin seeds and hing, and sauté for another 10 seconds.
Finally, add the curry leaves. Be careful as they will crackle. Sauté until they become crisp, about 15-20 seconds.
5
Finish and Serve
Immediately pour the hot tempering over the prepared Sol Kadhi. Stir gently to incorporate the flavors.
Garnish with finely chopped coriander leaves.
For the best taste, chill the Sol Kadhi in the refrigerator for at least 30 minutes before serving. Serve cold as a digestive drink after a meal or as a refreshing accompaniment.
