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A traditional Goan vegetarian dish featuring whole green moong beans cooked in a semi-dry coconut masala. It has a unique blend of sweet, sour, and spicy flavors from jaggery, tamarind, and fresh spices. A perfect side for rice and dal.
For 4 servings
Cook the Moong Beans
Prepare the Coconut Masala Paste
Assemble the Sukke
A traditional Goan vegetarian dish featuring whole green moong beans cooked in a semi-dry coconut masala. It has a unique blend of sweet, sour, and spicy flavors from jaggery, tamarind, and fresh spices. A perfect side for rice and dal.
This goan recipe takes 45 minutes to prepare and yields 4 servings. At 339.82 calories per serving with 12.49g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Combine and Simmer
Incorporate diced potatoes, drumsticks (moringa), or raw banana along with the moong beans for a more substantial dish. Add them to the pressure cooker with the moong.
For a nutritional boost, use sprouted moong beans. They cook much faster, so reduce the pressure cooking time to just 1 whistle.
This recipe works well with other legumes like black-eyed peas (chawli) or brown lentils (masoor). Adjust cooking times accordingly.
For a spicier version, add 1-2 slit green chilies along with the onions during the tempering stage.
Whole green moong is an excellent source of plant-based protein, which is essential for muscle building, tissue repair, and overall body function.
The combination of moong beans and coconut provides a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
This dish is a good source of essential minerals like iron, magnesium, and potassium, which are vital for energy production, nerve function, and maintaining healthy blood pressure.
The use of coconut and coconut oil provides medium-chain triglycerides (MCTs), a type of healthy fat that is easily digestible and can be a quick source of energy.
Yes, Moong Sukke is very healthy. It is rich in plant-based protein and dietary fiber from the moong beans, contains healthy fats from coconut, and is packed with minerals and vitamins. It's a wholesome and balanced vegetarian dish.
One serving of Moong Sukke (approximately 1 cup or 200g) contains around 220-250 calories, depending on the amount of coconut and oil used.
Absolutely. You can cook the soaked moong beans in a regular pot on the stovetop. It will take longer, about 45-60 minutes, for the beans to become tender. Ensure you add enough water to prevent them from drying out.
Moong Sukke is traditionally served as a side dish in a Goan meal, alongside steamed rice, dal (varan), and a vegetable stir-fry (bhaji). It also pairs well with chapatis or phulkas.
This recipe is naturally vegan as it does not use any dairy or animal products.
You can store leftover Moong Sukke in an airtight container in the refrigerator for up to 2-3 days. Reheat thoroughly before serving.
This recipe goes great with these complete meals
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