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A wholesome Gujarati curry made with a medley of sprouted pulses simmered in a tangy, sweet, and mildly spiced tomato gravy. This protein-packed dish is a staple in Gujarati households, perfect with hot rotis or rice.
For 4 servings
Prepare the Tempering (Vaghar)
Sauté Aromatics and Build the Masala Base
Pressure Cook the Sprouts
A wholesome Gujarati curry made with a medley of sprouted pulses simmered in a tangy, sweet, and mildly spiced tomato gravy. This protein-packed dish is a staple in Gujarati households, perfect with hot rotis or rice.
This gujarati recipe takes 50 minutes to prepare and yields 4 servings. At 241.09 calories per serving with 8.55g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Finish and Garnish
Incorporate 1 cup of diced potatoes, sweet potatoes, or drumsticks along with the sprouts before pressure cooking for a heartier curry.
To make this Jain-friendly, omit the onion and ginger-garlic paste. You can add a pinch more asafoetida and use grated raw banana to thicken the gravy.
For a richer, creamier texture, stir in 2 tablespoons of unsweetened coconut milk or a paste of ground cashews at the end of cooking.
While a mix is traditional, you can make this shaak with just sprouted moong beans (Mug nu Shaak) or moth beans (Matki nu Shaak).
Sprouted beans are a powerhouse of protein, essential for muscle building, tissue repair, and overall body function. This makes the dish particularly beneficial for vegetarians and vegans.
The high fiber content from the pulses aids in digestion, promotes gut health, helps regulate blood sugar levels, and contributes to a feeling of fullness, which can support weight management.
The process of sprouting increases the bioavailability of vitamins and minerals like Vitamin C, iron, and folate, making them easier for the body to absorb compared to unsprouted beans.
Sprouting reduces the amount of anti-nutrients and complex sugars in beans that can cause bloating and gas. This makes sprouted beans easier to digest for many people.
Yes, it is very healthy. It is rich in plant-based protein and dietary fiber from the sprouted beans, which aids in digestion and muscle repair. The use of minimal oil and a variety of spices also provides antioxidants and anti-inflammatory benefits.
One serving (approximately 1 cup or 295g) of Kathol nu Shaak contains around 220-250 calories, depending on the amount of oil and jaggery used.
Soak dry beans (like moong, moth, chana) in water for 8-10 hours. Drain the water completely and place the beans in a sprout maker, a muslin cloth, or a colander covered with a plate. Keep in a warm, dark place for 24-48 hours, rinsing them once or twice a day, until sprouts appear.
Yes, you can. Cook the curry in a covered pot or Dutch oven. It will take longer, about 30-40 minutes, for the sprouts to become tender. You may need to add a little extra water during the cooking process.
Kathol nu Shaak can be stored in an airtight container in the refrigerator for up to 3 days. The flavors often deepen, making it taste even better the next day. Reheat thoroughly before serving.
It pairs wonderfully with hot phulka rotis, parathas, or theplas. It also goes well with steamed rice, khichdi, or Gujarati Bhakri (a crisp, unleavened flatbread).
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