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A wholesome and flavorful Konkani curry made with sprouted moong beans, yam, and a freshly ground coconut masala. This traditional Goan dish is a perfect blend of tangy, spicy, and savory flavors, best enjoyed with steamed rice.
For 4 servings
Cook the Moong and Yam
Prepare the Coconut Masala Paste
A wholesome and flavorful Konkani curry made with sprouted moong beans, yam, and a freshly ground coconut masala. This traditional Goan dish is a perfect blend of tangy, spicy, and savory flavors, best enjoyed with steamed rice.
This goan recipe takes 50 minutes to prepare and yields 4 servings. At 422.23 calories per serving with 14.26g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Simmer the Curry
Prepare the Tempering (Tadka)
Finish and Serve
Replace the yam with 1 cup of cubed raw banana, potato, or 2 chopped drumsticks. Adjust cooking time as needed.
For a different flavor profile, add 2-3 cloves of garlic and a small piece of ginger while grinding the coconut masala.
Add 1 tablespoon of cashew nuts while grinding the masala paste to create a richer, creamier curry.
Sprouted moong beans are an excellent source of high-quality plant-based protein, which is essential for muscle repair, cell growth, and overall body function.
The combination of moong beans, yam, and coconut provides ample dietary fiber, which aids digestion, promotes a feeling of fullness, and helps regulate blood sugar levels.
The process of sprouting moong beans reduces anti-nutrients and increases enzyme activity, making them easier to digest and improving gut health.
This curry is a good source of essential vitamins and minerals, including potassium from yam, iron and folate from moong beans, and healthy fats from coconut.
Yes, Mooga Ghashi is very healthy. It is rich in plant-based protein and dietary fiber from sprouted moong beans. Sprouting enhances nutrient absorption and makes the beans easier to digest. It's a well-balanced, wholesome meal.
One serving of Mooga Ghashi (approximately 1 cup or 310g) contains around 380-420 calories, depending on the amount of coconut and oil used. It's a nutritious and filling dish.
Absolutely. You can cook the sprouted moong and yam in a regular pot with a lid. It will take longer, about 30-40 minutes, for the beans and yam to become tender. Add more water if necessary.
Good substitutes for suran include raw plantain (kachha kela), potatoes, or drumsticks. You can also use a mix of vegetables like carrots and sweet potatoes.
Fresh coconut provides the best, most authentic flavor. Frozen grated coconut is a good alternative; just thaw it before use. Desiccated coconut can be used in a pinch if you soak it in 1/4 cup of warm water for 20 minutes before roasting, but the taste and texture will be different.
You can store leftover Mooga Ghashi in an airtight container in the refrigerator for up to 3 days. The flavors often deepen and taste even better the next day. Reheat thoroughly before serving.
This recipe goes great with these complete meals
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