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A wholesome and spicy sprouted moong bean curry from Maharashtra. This rustic dish features a flavorful goda masala base and is perfect with bhakri, chapati, or steamed rice.
For 4 servings
Prepare the Tempering (Tadka)
Sauté Aromatics
Build the Masala Base
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A wholesome and spicy sprouted moong bean curry from Maharashtra. This rustic dish features a flavorful goda masala base and is perfect with bhakri, chapati, or steamed rice.
This maharashtrian recipe takes 40 minutes to prepare and yields 4 servings. At 144.77 calories per serving with 2.11g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Simmer the Curry
Garnish and Serve
For a richer, creamier gravy, add 1/4 cup of coconut milk or a paste of roasted coconut and onion (vatap) towards the end of the cooking process.
Add diced potatoes, drumsticks (moringa), or carrots along with the onions to make the curry more hearty and nutritious.
This recipe also works well with other sprouted legumes like matki (moth beans) or black-eyed peas (chawli).
Sprouted moong beans are an excellent source of easily digestible protein, which is essential for muscle repair, cell generation, and overall body function.
The high fiber content from the beans and vegetables aids in digestion, prevents constipation, promotes a feeling of fullness, and helps in managing blood sugar levels.
Sprouting increases the vitamin C and antioxidant content in moong beans. Spices like turmeric and ginger further contribute anti-inflammatory properties that support a strong immune system.
This curry is a powerhouse of essential nutrients, including iron, magnesium, potassium, and B vitamins, which are vital for energy production and overall well-being.
Yes, it is very healthy. It's packed with plant-based protein, dietary fiber, vitamins, and minerals from the sprouted moong beans. The use of traditional spices also adds anti-inflammatory benefits.
One serving of approximately 1 cup contains around 200-250 calories, making it a light yet filling main course. The final count depends on the amount of oil and coconut used.
While Goda Masala provides the authentic, slightly sweet and pungent Maharashtrian flavor, you can substitute it with an equal amount of garam masala. The taste will be different but still delicious.
Soak whole moong beans in ample water for 8-10 hours. Drain the water completely, and place the beans in a sprout maker or tie them loosely in a damp muslin cloth. Keep them in a warm, dark place for 24-36 hours, rinsing once or twice, until sprouts are about half an inch long.
Absolutely. Follow the recipe steps in the pressure cooker. After adding the moong beans and water, close the lid and cook for 1-2 whistles on medium heat. Let the pressure release naturally. This significantly reduces the cooking time.
Moongachi Gathi can be stored in an airtight container in the refrigerator for up to 3 days. The flavors often deepen and taste even better the next day.