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A traditional Mangalorean curry made with whole green moong dal and a fragrant, freshly ground coconut masala. This wholesome gassi is tangy, slightly sweet, and pairs perfectly with steamed rice or neer dosa.
For 4 servings
Cook the Moong Dal
Prepare the Gassi Masala
A traditional Mangalorean curry made with whole green moong dal and a fragrant, freshly ground coconut masala. This wholesome gassi is tangy, slightly sweet, and pairs perfectly with steamed rice or neer dosa.
This south_indian recipe takes 55 minutes to prepare and yields 4 servings. At 368.55 calories per serving with 14.23g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Combine and Simmer the Curry
Prepare the Tempering (Tadka)
Finish and Serve
You can add diced vegetables like pumpkin, ash gourd, or Mangalorean cucumber (southekayi) along with the dal in the pressure cooker for a more wholesome curry.
For a nutritional boost, use sprouted whole moong dal instead. Reduce the pressure cooking time to 1-2 whistles as sprouts cook faster.
For a richer, creamier texture, add 1 tsp of raw rice or 4-5 cashews while grinding the coconut masala.
This recipe is naturally free of onion and garlic, making it suitable for festive occasions or those who avoid them (Sattvic).
Whole green moong dal is an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function.
The high fiber content from the lentils aids in digestion, promotes gut health, helps regulate blood sugar levels, and contributes to a feeling of fullness.
Coconut is a source of medium-chain triglycerides (MCTs), a type of healthy fat that is easily digested and provides a quick source of energy.
This dish is a good source of essential minerals like manganese, magnesium, potassium, and folate, which are vital for various bodily processes.
One serving of Hesarukalu Gassi (approximately 1 cup or 260g) contains around 320-350 calories, primarily from the lentils, coconut, and oil.
Yes, it is a very healthy and balanced dish. It's rich in plant-based protein and dietary fiber from the moong dal, provides healthy fats from coconut, and contains beneficial spices like turmeric. It supports digestion, muscle health, and provides sustained energy.
Absolutely. You can cook the soaked moong dal in a regular pot on the stovetop. It will take longer, about 40-50 minutes, until the dal is tender. Ensure you add enough water and stir occasionally.
It pairs traditionally and best with steamed rice (especially red rice), neer dosa, or set dosa. It also goes well with chapatis or phulkas.
Leftover gassi can be stored in an airtight container in the refrigerator for up to 2-3 days. The curry will thicken upon cooling; you may need to add a little warm water while reheating.
While you can, the texture and flavor will be different. Whole green moong dal (hesarukalu) is traditional for this recipe as it holds its shape better and provides a more robust, earthy flavor.
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