A comforting Goan curry made with sprouted green moong beans and a tangy coconut-tamarind masala. It's a hearty, protein-packed vegetarian dish, perfect with steamed rice.
Prep15 min
Cook30 min
Soak1440 min
Servings4
Serving size: 1 cup
188cal
2gprotein
14gcarbs
Ingredients
1.5 cup Sprouted Moong Beans (About 300g)
2 tbsp Coconut Oil
1 tsp Mustard Seeds
10 pcs Curry Leaves
0.25 tsp Hing (Asafoetida)
1 pcs Onion (Medium, finely chopped)
1 cup Grated Coconut (Fresh or frozen)
4 pcs Dried Red Chillies (Byadgi or Kashmiri variety, for color and mild heat)
Perfectly fluffy, long-grained basmati rice with a delicate aroma. This simple, foolproof recipe gives you separate, non-sticky grains every time, making it the perfect base for any curry or dal.
A classic North Indian condiment, 'Aam ka Achar' is made with raw, tangy mangoes, a robust blend of aromatic spices, and pungent mustard oil. This traditional sun-cured pickle is the perfect spicy and sour accompaniment to any meal, from dal-rice to stuffed parathas.
About Muga Ambat, Steamed Basmati Rice and Mango Pickle
Protein-packed Muga Ambat with rice & pickle
– a gut-friendly, soul-satisfying homestyle meal.
This konkani dish is perfect for lunch. With 529 calories and 7.45g of protein per serving, it's a nutritious choice for your meal plan.
15gfat
0.5 tsp
Turmeric Powder
1 tbsp Tamarind Paste (Or a lemon-sized ball of tamarind soaked in warm water)
1 tsp Jaggery (Grated or powdered, adjust to taste)
1.25 tsp Salt (Adjust to taste)
3.5 cup Water (For cooking, grinding, and adjusting consistency)
Instructions
1
Cook the Sprouted Moong: In a pressure cooker, combine the sprouted moong beans, 2 cups of water, and 1/2 tsp of salt. Cook for 1-2 whistles (or for 5-6 minutes on high pressure in an Instant Pot). Allow the pressure to release naturally. The sprouts should be soft but retain their shape. Set aside, reserving the cooking water.
2
Prepare the Masala Paste: In a blender, combine the grated coconut, dried red chilies, coriander seeds, turmeric powder, and tamarind paste. Add about 1/2 cup of water and grind to a very smooth, fine paste. Add a little more water if needed to facilitate grinding.
3
Prepare the Tempering (Tadka): Heat coconut oil in a heavy-bottomed pot or kadai over medium heat. Add the mustard seeds and let them splutter. Once they pop, add the curry leaves and hing. Sauté for about 20 seconds until fragrant.
4
Sauté Aromatics and Masala: Add the finely chopped onion to the pot and sauté for 4-5 minutes until it becomes soft and translucent. Then, add the ground masala paste. Cook for 5-7 minutes, stirring frequently, until the paste thickens, becomes aromatic, and you see oil separating from the sides.
5
Combine and Simmer: Pour the cooked moong beans along with their cooking water into the pot. Add the jaggery and the remaining 3/4 tsp of salt. Stir well to combine. If the curry is too thick, add 1/2 to 1 cup of warm water to reach your desired consistency.
6
Final Simmer and Serve: Bring the curry to a gentle boil, then reduce the heat to low. Cover and let it simmer for 8-10 minutes for the flavors to meld together. Taste and adjust the salt, jaggery, or tamarind if needed. Serve hot with steamed rice or Goan pao (bread).
Servings
4
Serving size: 1 cup
262cal
5gprotein
55gcarbs
1gfat
Ingredients
1.5 cup Basmati Rice (Use good quality, aged basmati rice for best results)
2.25 cup Water (For the absorption cooking method)
0.75 tsp Salt (Adjust to taste)
1 tsp Ghee (Optional, for flavor and to prevent sticking)
Instructions
1
Rinse and Soak the Rice (35 minutes)
Place the basmati rice in a large bowl. Add cold water and gently swirl the rice with your fingers. Drain the cloudy water. Repeat this process 3-4 times until the water runs mostly clear. This removes excess starch and prevents stickiness.
Cover the rinsed rice with fresh water and let it soak for 30 minutes. Soaking allows the grains to absorb water, ensuring they cook evenly and elongate beautifully.
After 30 minutes, drain the rice completely using a fine-mesh sieve and set aside.
2
Cook the Rice (15 minutes)
In a medium, heavy-bottomed saucepan with a tight-fitting lid, combine the drained rice, 2.25 cups of fresh water, salt, and ghee (if using).
Bring the mixture to a rolling boil over medium-high heat, uncovered.
As soon as it boils, give it one gentle stir, then immediately reduce the heat to the lowest possible setting. Cover the saucepan tightly with the lid.
Let the rice simmer for 12-15 minutes, or until all the water has been absorbed. Do not lift the lid during this time to prevent steam from escaping.
3
Rest and Fluff (10 minutes)
Turn off the heat but leave the saucepan on the stove, still covered. Let the rice rest and steam for 10 minutes. This step is crucial for finishing the cooking process and achieving a perfect texture.
After resting, remove the lid. Use a fork to gently fluff the rice, separating the long, delicate grains.
Serve hot as a perfect accompaniment to curries, dals, or grilled dishes.
1 kg Raw Mangoes (Use a firm, sour, pickling variety like Ramkela or Rajapuri)
2 cup Mustard Oil (To be heated to smoking point and then cooled completely)
0.75 cup Salt (Use non-iodized or sea salt for best results)
5 tbsp Red Chili Powder (Adjust to your spice preference)
2 tbsp Turmeric Powder
4 tbsp Fennel Seeds (Also known as Saunf)
4 tbsp Split Mustard Seeds (Also known as Rai ki Dal)
2 tbsp Fenugreek Seeds (Also known as Methi Dana)
2 tsp Nigella Seeds (Also known as Kalonji)
1 tsp Asafoetida (Also known as Hing)
Instructions
1
Prepare the Mangoes (Day 1)
Wash the raw mangoes thoroughly. Wipe them completely dry with a clean kitchen towel. It is critical that there is no moisture.
Cut the mangoes into 1-inch cubes, discarding the inner stone but keeping the peel on.
Place the mango pieces in a large, dry glass or ceramic bowl. Add 1/2 cup of the salt and all the turmeric powder.
Mix well to coat every piece. Cover the bowl with a cloth or a loose lid and let it sit at room temperature for 24 hours. The mangoes will release a significant amount of water.
2
Dry the Mangoes (Day 2)
After 24 hours, drain all the water released by the mangoes. You can discard this brine.
Spread the mango pieces in a single layer on a clean cloth or a large tray.
Let them dry under a fan or in a shady, well-ventilated area for 4-5 hours until the surface moisture has evaporated. They should feel dry to the touch but not hard.
3
Prepare the Spice Mix and Oil
While the mangoes are drying, gently dry roast the fennel seeds and fenugreek seeds in a pan on low heat for 1-2 minutes until fragrant. Let them cool completely.
Grind the roasted seeds along with the split mustard seeds into a coarse powder using a spice grinder or mortar and pestle.
In a large, dry mixing bowl, combine this coarsely ground spice mix, red chili powder, nigella seeds, asafoetida, and the remaining 1/4 cup of salt.
In a separate pan, heat the mustard oil until it reaches its smoking point (you'll see faint white fumes). Turn off the heat and let it cool down completely to room temperature. This step is crucial to mellow the oil's raw pungency.
4
Combine and Bottle the Pickle
Add the dried mango pieces to the bowl containing the spice mix. Toss well until each piece is thoroughly coated.
Pour about 1.5 cups of the completely cooled mustard oil over the mango-spice mixture. Mix everything thoroughly with a clean, dry spoon.
Carefully transfer the pickle into a sterilized, completely dry glass or ceramic jar (a 'barnī'). Pack it down gently to remove air pockets.
5
Mature the Pickle (7-10 Days)
Cover the mouth of the jar with a clean piece of muslin cloth and secure it with a string. This allows moisture to escape while keeping dust out.
Place the jar in direct sunlight for 7 to 10 days. Shake the jar gently or stir with a dry spoon once every day to redistribute the oil and spices.
After 3-4 days, the mango pieces will have softened and settled. Pour the remaining 0.5 cup of cooled mustard oil over the top to create a protective layer that submerges the mangoes.
After the sunning period, the mangoes will have softened and absorbed the flavors. The pickle is now ready. Replace the muslin cloth with an airtight lid and store in a cool, dry place. It can last for over a year.
