Hesarukalu Gassi
A fragrant coconut-based curry from Karnataka's coastal belt, made with tender sprouted moong beans simmered in a freshly ground masala of coconut, roasted coriander, and dried red chilies. Light on the stomach yet deeply satisfying, this gassi pairs perfectly with steamed rice or neer dosa.
For 4 servings
- prep · ~15 min
Prepare the sprouted moong.
Wash the soaked and sprouted moong dal. Add to a pressure cooker with 2 cups water, turmeric, and salt. Pressure cook for 3 whistles on medium heat, then let pressure release naturally. The sprouts should be tender but not mushy.
- roast · ~9 min
Roast the masala ingredients.
Heat a heavy-bottomed pan over medium-low heat. Dry roast coriander seeds, cumin seeds, fenugreek seeds, and dried red chilies until fragrant and slightly darkened, about 3-4 minutes. Add grated coconut and continue roasting until the coconut turns light golden brown, about 4-5 minutes more. Remove from heat and let cool completely.
- mix · ~2 min
Grind the masala paste.
Transfer the cooled roasted mixture to a blender. Add tamarind paste and 0.5 cup water. Grind to a smooth, fine paste, scraping down the sides as needed. The paste should be thick but easily spoonable.
- simmer · ~10 min
Simmer the gassi.
Pour the ground masala paste into the cooked moong sprouts along with their cooking water. Add jaggery if using. Mix well, bring to a gentle simmer over medium heat, and cook for 8-10 minutes until the curry thickens slightly and the raw aroma of the masala mellows. Adjust consistency with a splash of water if too thick.
- temper · ~2 min
Make the tempering.
1.Heat coconut oil in a small pan over medium heat until shimmering.2.Add mustard seeds and let them splutter (30 sec).3.Add crushed garlic and sauté until golden (30-45 sec).4.Add curry leaves and fry until crisp and fragrant (15-20 sec). - mix · ~1 min
Finish the gassi.
Pour the sizzling tempering over the simmering gassi. Stir gently to combine, let it bubble for 1 minute, then turn off the heat. Cover and let the flavors meld for 5 minutes before serving.
- serve
Serve hot with steamed rice or neer dosa.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Sprout the moong beans until the tails are about 1 cm long for best texture and digestibility.
- 2Roast the coconut until just golden—over-roasting makes the masala bitter.
- 3Use Byadgi dried red chilies for deep color and mild heat; Kashmiri chilies also work well.
- 4Let the pressure release naturally from the cooker to prevent the sprouts from turning mushy.
- 5For a thicker gravy, simmer the gassi uncovered for a few extra minutes after adding the masala.
- 6The tempering should be poured sizzling directly over the curry for the most aromatic finish.
Adapt it for your goals.
Vegan
The recipe is already vegan as written (no dairy or animal products used), so no changes needed; it's naturally plant-based.
Low oilLow-oil
Skip the coconut oil tempering and instead stir in 1 tablespoon of roasted sesame oil or simply garnish with fresh curry leaves and a pinch of asafoetida for a lighter version.
High proteinHigh-protein
Add ½ cup of cooked chana dal (split chickpeas) along with the sprouted moong beans to boost protein content and create a heartier gassi.
JainJain
Omit the garlic from the tempering and replace it with a pinch of asafoetida (hing) for a Jain-friendly version that still delivers aromatic flavour.
Why this is on our healthy list.
Rich in Plant Protein
Sprouted moong beans are an excellent source of easily digestible plant protein, essential for muscle repair and overall health.
Good for Digestion
The sprouting process increases enzyme activity and reduces antinutrients, making the legumes gentle on the stomach and easy to digest.
Packed with Antioxidants
Coriander seeds, cumin, and curry leaves provide natural antioxidants that help combat oxidative stress and support immunity.
Healthy Fats from Coconut
Fresh coconut offers medium-chain triglycerides (MCTs) that provide quick energy and support brain function without raising bad cholesterol levels.
Frequently asked questions
Yes, you can use store-bought sprouted moong beans, but fresh home-sprouted beans have better texture and digestibility. If using canned beans, skip pressure cooking and simmer for only 5 minutes.
