Hesarukalu Gassi

Name: Hesarukalu Gassi
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Cuisine: kerala
Ingredients: 1 cup moong dal (whole green moong, soaked overnight and sprouted); 0.75 cup coconut (fresh, grated); 2 tbsp coriander seeds; 0.5 tsp cumin seeds; 0.25 tsp fenugreek seeds; 4 pcs dried red chili (byadgi or kashmiri preferred); 1 tsp tamarind paste; 1 pinch turmeric powder; 0.5 tsp salt; 2 tsp coconut oil; 0.5 tsp mustard seeds; 10 pcs curry leaves (fresh); 4 pcs garlic (cloves, crushed); 0.5 tsp jaggery (grated, optional); 2 cup water (for cooking sprouts)

RATING

4.3/5(32)

TASTE SCORE

8/10

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.

PREP

15m

COOK

30m

SERVES

1 KATORI

275 cal

SERVINGS

METHOD · 7 STEPS

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.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
Sprout the moong beans until the tails are about 1 cm long for best texture and digestibility.
2
Roast the coconut until just golden—over-roasting makes the masala bitter.
3
Use Byadgi dried red chilies for deep color and mild heat; Kashmiri chilies also work well.
4
Let the pressure release naturally from the cooker to prevent the sprouts from turning mushy.
5
For a thicker gravy, simmer the gassi uncovered for a few extra minutes after adding the masala.
6
The tempering should be poured sizzling directly over the curry for the most aromatic finish.

RECIPE VARIATIONS

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 oil

Low-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 protein

High-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.

Jain

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.

HEALTH BENEFITS

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.

QUESTIONS?

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.