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A comforting and authentic Goan curry made with sprouted moong beans, drumsticks, and a freshly ground coconut-spice paste. This wholesome, protein-rich dish is a staple in Goan households, offering a perfect balance of earthy, tangy, and subtly sweet flavors. It is traditionally served with steamed rice.
For 4 servings
Prepare the Coconut Masala Paste
Cook the Sprouts and Drumsticks
A comforting and authentic Goan curry made with sprouted moong beans, drumsticks, and a freshly ground coconut-spice paste. This wholesome, protein-rich dish is a staple in Goan households, offering a perfect balance of earthy, tangy, and subtly sweet flavors. It is traditionally served with steamed rice.
This goan recipe takes 50 minutes to prepare and yields 4 servings. At 342.82 calories per serving with 13.62g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Combine and Simmer the Curry
Serve
Add 1 medium potato (cubed) or a few pieces of raw banana along with the drumsticks for a heartier curry.
Adjust the number of dried red chillies to increase or decrease the heat. Using Bedgi chillies will give a vibrant color with moderate heat.
If you don't have kokum, you can use 1 tsp of tamarind paste diluted in 2 tbsp of warm water. Add it during the final simmering stage.
This recipe is naturally free of onion and garlic, making it suitable for those who avoid them.
Sprouted moong beans are an excellent source of plant-based protein, which is essential for muscle repair, cell growth, and overall body function.
The combination of sprouts and vegetables makes this dish high in dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Ingredients like drumsticks, turmeric, and other spices are known for their immune-boosting and anti-inflammatory properties, helping to strengthen the body's natural defenses.
Wash and soak 1 cup of moong beans in water overnight (8-10 hours). The next day, drain the water completely, wrap the beans in a damp muslin cloth, and keep them in a warm, dark place. Sprinkle water on the cloth every 8-10 hours to keep it moist. They will sprout in 24-36 hours.
Yes, you can use canned or store-bought sprouts to save time. Rinse them well before use. Since they are already cooked, add them in the last 10 minutes of cooking along with the masala paste.
The best substitute for the unique tangy flavor of kokum is tamarind paste. Use about 1 teaspoon of tamarind paste mixed with a little warm water. You can also use a few pieces of dried raw mango (amchur) or a squeeze of lime juice at the end, though the flavor profile will be different.
Yes, Mooga Gashi is a very healthy dish. It is rich in plant-based protein and dietary fiber from the sprouted moong beans. It's also packed with vitamins and minerals from the drumsticks and spices, and uses minimal oil.
One serving of Mooga Gashi (approximately 1 cup or 290g) contains around 320-350 calories, depending on the amount of coconut and oil used. It's a balanced and nutritious main course.
Store leftover Mooga Gashi in an airtight container in the refrigerator for up to 2 days. The curry tends to thicken upon cooling; you may need to add a splash of water while reheating it on the stovetop or in the microwave.
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