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A wholesome and protein-packed snack or side dish from Karnataka made with whole green moong dal, fresh coconut, and a simple tempering. It's light, nutritious, and comes together quickly.
For 4 servings
Soak and Cook the Moong Dal
Prepare the Tempering (Tadka)
Sauté Aromatics
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A wholesome and protein-packed snack or side dish from Karnataka made with whole green moong dal, fresh coconut, and a simple tempering. It's light, nutritious, and comes together quickly.
This south_indian recipe takes 40 minutes to prepare and yields 4 servings. At 318.02 calories per serving with 14.3g of protein, it's a beginner-friendly recipe perfect for breakfast or snack or side or lunch.
Combine and Finish
Serve
Add 1/2 cup of finely chopped carrots or green beans along with the onions for extra crunch and nutrition.
Use 2 cups of sprouted moong dal instead of soaked dal. Reduce the cooking time significantly; sprouted dal usually cooks in 5-7 minutes.
For a sattvic version, simply skip the onions. The dish will still be flavorful from the tempering and coconut.
Add a teaspoon of powdered jaggery along with the coconut to introduce a subtle sweetness that balances the tang and spice.
Whole green moong dal is an excellent source of plant-based protein, which is essential for muscle building, tissue repair, and overall body function.
The high fiber content aids in digestion, prevents constipation, promotes a feeling of fullness to help with weight management, and helps regulate blood sugar levels.
This dish is low in saturated fat and rich in fiber and potassium, which can help manage cholesterol levels and maintain healthy blood pressure.
Moong dal is a good source of essential minerals like iron, magnesium, and potassium, as well as B vitamins, which are vital for energy production and brain health.
Yes, it is very healthy. It's rich in plant-based protein and dietary fiber from the moong dal, contains healthy fats from coconut, and uses minimal oil. It's a nutritious, balanced, and wholesome dish.
One serving of Hesaru Kalu Usli (approximately 1 cup or 220g) contains around 290 calories, making it a great option for a light meal or a filling snack.
Absolutely! Using sprouted moong dal is a great variation. It's even more nutritious and cooks much faster, typically in about 5-7 minutes of boiling.
Leftover usli can be stored in an airtight container in the refrigerator for up to 2 days. The coconut may alter the texture slightly upon reheating, but it will still be delicious.
The most common reason for mushy usli is overcooking the moong dal. It's important to cook it until it's just tender but still holds its shape. Using a pressure cooker requires precise timing (usually 2 whistles) to avoid overcooking.
Yes, this recipe is naturally vegan and gluten-free. Just ensure your asafoetida (hing) is gluten-free, as some commercial brands contain wheat flour.