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A hearty and wholesome Goan curry made with sprouted moong beans simmered in a fragrant coconut and spice masala. This traditional dish is both nutritious and incredibly flavorful, perfect with steamed rice.
Sprout the Moong Beans (1-2 days)
Prepare the Coconut Masala Paste
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A hearty and wholesome Goan curry made with sprouted moong beans simmered in a fragrant coconut and spice masala. This traditional dish is both nutritious and incredibly flavorful, perfect with steamed rice.
This goan recipe takes 50 minutes to prepare and yields 4 servings. At 351.24 calories per serving with 14.05g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Curry Base
Simmer and Finish the Curry
You can add diced potatoes, carrots, or drumsticks to the curry. Add them along with the onions and cook until they are partially done before adding the sprouts.
This recipe also works well with other sprouted legumes like matki (moth beans) or black-eyed peas (chawli).
For a spicier curry, add 1-2 slit green chilies along with the onions or increase the number of dried red chilies in the masala paste.
For a slightly richer and creamier curry, you can use a few cashews (about 5-6) while grinding the coconut masala.
Sprouted moong beans are a powerhouse of plant-based protein, which is essential for muscle repair, cell generation, and overall body function.
The high fiber content from the sprouts aids in digestion, prevents constipation, and promotes a healthy gut microbiome. It also helps in maintaining stable blood sugar levels.
Sprouting increases the nutritional value of moong beans, boosting their Vitamin C content. Combined with the anti-inflammatory properties of turmeric, this dish helps strengthen the immune system.
This curry is low in unhealthy saturated fats and rich in fiber, which can help manage cholesterol levels. The use of whole spices and fresh ingredients supports cardiovascular health.
One serving of Mooga Gathi (approximately 1 cup or 310g) contains around 330-360 calories. The exact count depends on the amount of coconut and oil used.
Yes, Mooga Gathi is a very healthy dish. Sprouted moong beans are an excellent source of plant-based protein, dietary fiber, vitamins, and minerals. The use of coconut provides healthy fats, and spices like turmeric have anti-inflammatory properties.
The entire sprouting process takes about 1 to 2 days. This includes an initial soaking period of 8 hours, followed by 24-36 hours of sprouting time in a warm, dark place.
Yes, you can use store-bought sprouted beans to save time. If using them, reduce the initial simmering time in Step 4 to about 5-7 minutes before adding the masala paste, as they are already partially cooked.
Mooga Gathi is traditionally served with hot steamed rice or Goan pao (local bread). It also pairs well with chapatis or phulkas.
The fresh coconut masala is the heart of this traditional Goan dish and provides its signature flavor and texture. While you could make a version without it using an onion-tomato base, it would no longer be an authentic Mooga Gathi.