Moong Gathi
A delicate, coconut-rich curry from the Konkan coast featuring tender sprouted moong beans simmered in a freshly ground coconut and roasted spice paste. Mild, slightly tangy from tamarind, and deeply comforting, this dish pairs beautifully with steamed rice or neer dosa.
For 4 servings
- prep
Soak and sprout the moong beans overnight.
Wash the moong beans well and soak in plenty of water for 8 hours. Drain and tie them in a clean muslin cloth. Keep in a warm, dark place for 24 to 36 hours until tiny tails appear.
TIPSprouting time depends on climate — warmer places need just 24 hours. The tails should be just visible, about 1 cm long. - saute · ~1 min
Roast the spices for the masala paste.
1.Heat a small pan over medium heat. Add coriander seeds, cumin seeds, and fenugreek seeds.2.Dry roast for 30 seconds until fragrant.3.Add dried red chilies and toast for another 20 seconds until slightly puffed. Remove from heat.TIPKeep the heat low — fenugreek seeds turn bitter if over-roasted. - mix · ~2 min
Grind the coconut-spice paste.
1.Add the grated coconut, roasted spices, tamarind, and turmeric powder to a blender jar.2.Add 250 ml water and grind to a very smooth, thick paste. Set aside.TIPGrind until no visible bits of coconut remain — the paste should feel silky between your fingers. - pressure cook · ~10 min
Pressure cook the sprouted moong beans.
1.Transfer the sprouted moong beans to a pressure cooker.2.Add 125 ml water and salt.3.Close the lid and cook on medium heat for 1 whistle. Turn off the heat and let pressure release naturally.TIPOne whistle is enough — the sprouts are tender and cook quickly. Overcooking makes them mushy. - simmer · ~7 min
Simmer the curry with the ground paste.
1.Open the pressure cooker and add the ground coconut-spice paste to the cooked moong.2.Stir gently and bring to a slow simmer over low heat.3.Cook for 5 to 7 minutes until the raw smell of coconut disappears and the curry thickens slightly. Adjust water if needed.TIPDo not let it boil vigorously — a gentle simmer keeps the coconut flavour fresh and prevents splitting. - temper · ~2 min
Make the coconut oil tempering.
1.Heat coconut oil in a small tadka pan over medium heat.2.Add mustard seeds and let them splutter.3.Add asafoetida, then curry leaves. Fry for 10 seconds until leaves turn crisp and fragrant. - garnish · ~3 min
Finish with the tempering and serve.
Pour the hot tempering over the simmering curry. Stir once and turn off the heat. Cover and let it rest for 3 minutes so the flavors meld.
TIPResting is crucial — the curry thickens and the tempering infuses fully into the coconut gravy.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Sprout the moong beans until tails are just 1 cm long for the best texture and digestibility.
- 2Roast the fenugreek seeds on low heat only—they turn bitter very quickly if burned.
- 3Grind the coconut-spice paste until silky smooth with no gritty bits for a luscious gravy.
- 4Cook the sprouted moong for just one whistle in the pressure cooker to keep them tender, not mushy.
- 5Simmer the curry gently after adding the paste; a vigorous boil can make the coconut gravy separate.
- 6Let the finished curry rest for 3 minutes after tempering so the flavors meld beautifully.
Adapt it for your goals.
Low-oil
Skip the tempering or use just 1/2 tsp coconut oil and temper with mustard seeds alone—reduces fat while keeping the authentic flavour.
high proteinHigh-protein
Add 1/2 cup of cooked chana dal or a handful of paneer cubes for an extra protein boost—great for post-workout meals.
jainJain
Omit asafoetida if it contains wheat starch (use gum asafoetida instead) and skip the curry leaves—still delicious with just mustard seed tempering.
veganVegan
This recipe is naturally vegan—just ensure the asafoetida is pure and not mixed with wheat flour.
spicySpicy
Add 1-2 green chilies while grinding the masala paste, or a pinch of red chili powder for extra heat without altering the base.
Why this is on our healthy list.
High in Plant Protein
Sprouted moong beans are packed with easily digestible plant protein, making this curry a satisfying meat-free main.
Rich in Dietary Fiber
Both moong beans and coconut provide dietary fiber, supporting healthy digestion and keeping you full longer.
Good Source of Iron
Moong beans contribute iron to help maintain energy levels and healthy blood circulation.
Low in Saturated Fat
With only a small amount of coconut oil for tempering, this curry is light and heart-friendly.
Naturally Dairy-Free
The creamy texture comes from fresh coconut, making this dish perfect for lactose-intolerant individuals.
Contains Antioxidant Spices
Turmeric, curry leaves, and fenugreek seeds are rich in antioxidants that support overall wellness.
Frequently asked questions
Yes, you can use store-bought sprouted moong or canned beans, but fresh home-sprouted beans give a better texture and flavour. Drain and rinse canned beans well.
