Mooga Ghashi
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
5 steps. 30 minutes total.
- 1
Step 1
- a.Cook the Moong and Yam
- b.Rinse the sprouted moong beans thoroughly. In a pressure cooker, combine the sprouted moong, cubed suran (yam), turmeric powder, and 2 cups of water.
- c.Secure the lid and pressure cook on medium heat for 2 whistles, or for about 10-12 minutes.
- d.Turn off the heat and allow the pressure to release naturally. The beans should be soft but not mushy. Set aside.
- 2
Step 2
- a.Prepare the Coconut Masala Paste
- b.While the moong cooks, heat 1/2 tbsp of coconut oil in a small pan over low-medium heat.
- c.Add the coriander seeds and dried red chilies. Roast for 1-2 minutes until the seeds become fragrant.
- d.Add the grated fresh coconut and continue to roast on low heat, stirring continuously for 3-4 minutes until it turns light golden brown. Do not let it burn.
- e.Remove from heat and let the mixture cool completely. Transfer to a grinder jar.
- f.Add the tamarind pulp and about 1/2 cup of water. Grind to a smooth, thick paste. Add a little more water if needed to facilitate grinding.
- 3
Step 3
- a.Simmer the Curry
- b.Place the pressure cooker with the cooked moong and yam back on the stove over medium heat.
- c.Add the ground coconut masala paste, jaggery, and salt. Stir gently to combine everything well.
- d.Add the remaining 1/2 cup of water, or more, to achieve your desired gravy consistency. It should be thick but pourable.
- e.Bring the curry to a gentle boil, then reduce the heat to low and let it simmer for 5-7 minutes, allowing the flavors to meld together.
- 4
Step 4
- a.Prepare the Tempering (Tadka)
- b.In a small tadka pan, heat the remaining 2 tbsp of coconut oil over medium-high heat.
- c.Once the oil is hot, add the mustard seeds and let them splutter completely.
- d.Add the curry leaves and hing. Sauté for about 20-30 seconds until the leaves turn crisp and aromatic.
- 5
Step 5
- a.Finish and Serve
- b.Immediately pour the hot tempering over the simmering curry. You will hear a satisfying sizzle.
- c.Stir gently, cover the pot, and turn off the heat. Let the Mooga Ghashi rest for at least 5-10 minutes for the flavors to infuse.
- d.Serve hot with steamed rice or pao (Goan bread).
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For the most authentic flavor, always use freshly grated coconut. Frozen coconut is the next best option.
- 2Do not overcook the sprouted moong beans. They should be tender but retain a slight bite for the best texture.
- 3Balance is key. Taste the curry before tempering and adjust the salt, jaggery (sweetness), and tamarind (sourness) to your liking.
- 4If you don't have suran (yam), you can use raw plantain, potatoes, or drumsticks as a substitute.
Adapt it for your goals.
Vegetable Swap
Replace the yam with 1 cup of cubed raw banana, potato, or 2 chopped drumsticks. Adjust cooking time as needed.
Aromatic MasalaAromatic Masala
For a different flavor profile, add 2-3 cloves of garlic and a small piece of ginger while grinding the coconut masala.
Creamier GravyCreamier Gravy
Add 1 tablespoon of cashew nuts while grinding the masala paste to create a richer, creamier curry.
Why this is on our healthy list.
Rich in Plant-Based Protein
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.
High in Dietary Fiber
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.
Improves Digestion
The process of sprouting moong beans reduces anti-nutrients and increases enzyme activity, making them easier to digest and improving gut health.
Packed with Micronutrients
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.
Frequently asked questions
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.