A rustic and hearty Maharashtrian curry made with protein-rich sprouted mung beans. Simmered in a fragrant coconut-onion base with a special blend of Goda masala, this dish is pure comfort food.
A foolproof guide to cooking perfectly fluffy brown rice on the stovetop. With its nutty flavor and satisfyingly chewy texture, this wholesome grain is a versatile and healthy base for your favorite Indian curries, dals, and stir-fries.
A refreshing and crunchy Indian salad made with finely chopped cucumber, tomato, and onion. It's lightly seasoned with spices and lemon juice, making it the perfect cool side dish to balance any spicy meal.
Protein-packed Moong Gathi with fiber-rich brown rice and a fresh salad – a truly gut-friendly meal!
This konkani dish is perfect for lunch. With 536.79 calories and 11.879999999999999g of protein per serving, it's a nutritious choice for your meal plan.
fat
0.5 tsp Turmeric Powder
1 tsp Red Chili Powder (Adjust to taste)
1.5 tsp Goda Masala (Key for authentic flavor)
1 tsp Salt (Adjust to taste)
0.5 tsp Jaggery (Optional, powdered or grated)
2.5 cup Water (Divided for cooking and gravy)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
Instructions
1
Pressure Cook the Sprouted Moong
In a pressure cooker, combine the rinsed sprouted moong beans, 1 cup of water, and 1/4 tsp of salt.
Secure the lid and pressure cook on medium heat for 2 whistles, which should take about 10-12 minutes.
Turn off the heat and allow the pressure to release naturally. The beans should be soft but retain their shape. Set aside.
2
Prepare the 'Vaatan' (Coconut-Onion Paste)
Heat 1 tbsp of oil in a pan or kadai over medium heat.
Add the sliced onions and sauté for 6-8 minutes, stirring occasionally, until they are evenly golden brown.
Add the grated dry coconut and roast for another 2-3 minutes, stirring continuously, until it turns fragrant and a light golden color. Be careful not to burn it.
Turn off the heat and let this mixture cool down completely.
Once cooled, transfer the roasted onion and coconut to a grinder. Add 2-3 tbsp of water and grind to a smooth, thick paste.
3
Make the Curry Base
In the same pan, heat the remaining 2 tbsp of oil over medium heat.
Add the mustard seeds and let them splutter. Immediately add the cumin seeds, asafoetida, and curry leaves. Sauté for 30 seconds until fragrant.
Add the ginger-garlic paste and cook for about 1 minute until the raw aroma disappears.
Add the ground onion-coconut paste (vaatan) and cook for 4-5 minutes, stirring frequently, until the paste darkens slightly and begins to release oil from the sides.
Stir in the chopped tomatoes and cook for 3-4 minutes until they become soft and mushy.
Add the turmeric powder, red chili powder, and Goda masala. Sauté for another minute until the spices are aromatic.
4
Simmer and Finish the Gathi
Add the pressure-cooked sprouted moong along with its cooking water to the pan.
Pour in an additional 1.5 cups of hot water. Add the remaining salt and the optional jaggery. Stir everything well to combine.
Bring the curry to a rolling boil, then reduce the heat to low.
Cover the pan and let the gathi simmer for 8-10 minutes, allowing the flavors to meld together beautifully.
Check the consistency. If it's too thick for your liking, add a little more hot water and simmer for another minute.
5
Garnish and Serve
Turn off the heat and garnish generously with freshly chopped coriander leaves.
Serve the Moong Gathi hot with traditional Maharashtrian breads like Bhakri (jowar or bajra roti), Chapati, or with steamed rice.
Servings
4
Serving size: 1 serving
261cal
5gprotein
53gcarbs
3gfat
Ingredients
1.5 cup brown rice (long-grain or basmati recommended)
3.75 cup water (for cooking)
1 tsp vegetable oil (optional, prevents sticking)
Instructions
1
Prepare the rice
Place the brown rice in a fine-mesh sieve and rinse under cold running water until the water runs clear, about 1-2 minutes.
For a softer texture, you can soak the rinsed rice in fresh water for 30 minutes, then drain it completely.
2
Combine ingredients and bring to a boil
In a medium saucepan with a heavy bottom and a tight-fitting lid, combine the drained rice, 3.75 cups of water, and optional vegetable oil.
Bring the mixture to a rolling boil over high heat, which takes about 5-7 minutes.
3
Simmer the rice
Once boiling, immediately reduce the heat to the lowest possible setting.
Cover the saucepan with the lid and let it cook undisturbed for 40 minutes. It's important not to lift the lid.
4
Rest and fluff the rice
After 40 minutes, turn off the heat and let the rice stand, still covered, for an additional 10 minutes to absorb the remaining steam.
Remove the lid and gently fluff the rice with a fork to separate the grains before serving.
0.25 tsp Black Salt (optional, for a tangy flavor)
Instructions
1
Prepare the vegetables. Finely chop the cucumber, deseeded tomato, and red onion into small, uniform pieces (about 1/4-inch). This ensures a balanced bite and texture. Finely chop the green chilli and coriander leaves.
2
In a medium-sized mixing bowl, combine the chopped cucumber, tomato, red onion, green chilli (if using), and coriander leaves. Gently toss them together.
3
Just before you are ready to serve, add the seasonings. Sprinkle the salt, black salt (if using), chaat masala, and roasted cumin powder over the vegetables.
4
Drizzle the fresh lemon juice over the salad. Gently toss everything together until the vegetables are evenly coated with the spices and lemon juice. Serve immediately to enjoy its maximum crunch and freshness.
