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A rustic and hearty Maharashtrian curry made with protein-rich sprouted mung beans. Simmered in a fragrant coconut-onion base with a special blend of Goda masala, this dish is pure comfort food.
For 4 servings
Pressure Cook the Sprouted Moong
Prepare the 'Vaatan' (Coconut-Onion Paste)
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A rustic and hearty Maharashtrian curry made with protein-rich sprouted mung beans. Simmered in a fragrant coconut-onion base with a special blend of Goda masala, this dish is pure comfort food.
This maharashtrian recipe takes 45 minutes to prepare and yields 4 servings. At 174.74 calories per serving with 2.02g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Make the Curry Base
Simmer and Finish the Gathi
Garnish and Serve
Add cubed potatoes or drumstick pieces along with the moong beans in the pressure cooker for a more wholesome curry.
To make it Jain-friendly, skip the onion and ginger-garlic paste. You can add a bit more tomato and asafoetida to compensate for the flavor.
For extra heat, add 1-2 slit green chilies during the tempering (tadka) step along with the mustard and cumin seeds.
For a slightly creamier and richer gravy, use fresh grated coconut instead of dry coconut when making the 'vaatan'.
Sprouted moong beans are packed with plant-based protein, which is essential for muscle repair, growth, and overall body function.
The high fiber content from the sprouts and vegetables aids in digestion, promotes a feeling of fullness, and helps maintain stable blood sugar levels.
Spices like turmeric contain curcumin, a compound with anti-inflammatory and antioxidant properties that help strengthen the immune system.
Sprouting increases the availability of nutrients like Vitamin C, Vitamin K, iron, and potassium, making this dish highly nutritious.
Yes, Moong Gathi is very healthy. Sprouted moong beans are an excellent source of plant-based protein, dietary fiber, vitamins, and minerals. The sprouting process also makes them easier to digest. This curry is nutritious and wholesome.
One serving of Moong Gathi (approximately 1 cup or 275g) contains around 280-320 calories. The exact count can vary based on the amount of oil and coconut used.
Goda Masala is a traditional Maharashtrian spice blend known for its unique sweet and aromatic flavor profile, containing spices like stone flower, coconut, and sesame seeds. While you can substitute it with garam masala in a pinch, the taste will be different and less authentic.
To sprout moong beans, first rinse and soak them in ample water for 8-10 hours or overnight. Drain the water completely, and transfer the beans to a muslin cloth or a sprout maker. Keep it in a warm, dark place for 24-36 hours, rinsing once a day, until you see small sprouts.
Absolutely. You can cook the sprouted moong in a pot with a lid. It will take longer, about 25-30 minutes, or until the beans are tender but not mushy. Ensure you add enough water to prevent them from drying out.
You can store leftover Moong Gathi in an airtight container in the refrigerator for up to 2-3 days. The gravy may thicken upon cooling; simply add a splash of hot water while reheating to adjust the consistency.