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A comforting Goan curry made with sprouted green moong beans and a tangy coconut-tamarind masala. It's a hearty, protein-packed vegetarian dish, perfect with steamed rice.
For 4 servings
Cook the Sprouted Moong: In a pressure cooker, combine the sprouted moong beans, 2 cups of water, and 1/2 tsp of salt. Cook for 1-2 whistles (or for 5-6 minutes on high pressure in an Instant Pot). Allow the pressure to release naturally. The sprouts should be soft but retain their shape. Set aside, reserving the cooking water.
Prepare the Masala Paste: In a blender, combine the grated coconut, dried red chilies, coriander seeds, turmeric powder, and tamarind paste. Add about 1/2 cup of water and grind to a very smooth, fine paste. Add a little more water if needed to facilitate grinding.
Prepare the Tempering (Tadka): Heat coconut oil in a heavy-bottomed pot or kadai over medium heat. Add the mustard seeds and let them splutter. Once they pop, add the curry leaves and hing. Sauté for about 20 seconds until fragrant.
Sauté Aromatics and Masala: Add the finely chopped onion to the pot and sauté for 4-5 minutes until it becomes soft and translucent. Then, add the ground masala paste. Cook for 5-7 minutes, stirring frequently, until the paste thickens, becomes aromatic, and you see oil separating from the sides.
Combine and Simmer: Pour the cooked moong beans along with their cooking water into the pot. Add the jaggery and the remaining 3/4 tsp of salt. Stir well to combine. If the curry is too thick, add 1/2 to 1 cup of warm water to reach your desired consistency.
Final Simmer and Serve: Bring the curry to a gentle boil, then reduce the heat to low. Cover and let it simmer for 8-10 minutes for the flavors to meld together. Taste and adjust the salt, jaggery, or tamarind if needed. Serve hot with steamed rice or Goan pao (bread).
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A comforting Goan curry made with sprouted green moong beans and a tangy coconut-tamarind masala. It's a hearty, protein-packed vegetarian dish, perfect with steamed rice.
This goan recipe takes 45 minutes to prepare and yields 4 servings. At 188.4 calories per serving with 2.07g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Incorporate vegetables like drumsticks (moringa), cubed pumpkin, or raw banana. Add them to the pressure cooker along with the moong beans.
For a richer curry, stir in 1/4 cup of thick coconut milk at the very end of the cooking process. Heat gently but do not bring to a boil after adding it.
This dish can be made without onions for a 'Sattvic' version. The flavor will be slightly different but still delicious.
Sprouted moong beans are an excellent source of easily digestible protein, essential for muscle repair, growth, and overall body function.
The combination of moong sprouts and coconut provides a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps maintain stable blood sugar levels.
Spices like turmeric, along with the vitamins and minerals in moong sprouts (like Vitamin C and iron), contribute to a stronger immune system.
The healthy fats from coconut, combined with the fiber from moong, can help manage cholesterol levels. The dish is also a good source of potassium, which supports healthy blood pressure.
Yes, Muga Ambat is very healthy. It is rich in plant-based protein and dietary fiber from the sprouted moong beans, which aids in muscle building and digestion. The use of coconut provides healthy fats, and spices like turmeric have anti-inflammatory properties.
One serving of Muga Ambat (approximately 1 cup or 310g) contains around 220-260 calories, depending on the amount of coconut and oil used. It's a nutritious and moderately low-calorie main dish.
Absolutely. You can cook the sprouted moong beans in a regular pot on the stovetop. 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.
Muga Ambat is traditionally served with hot steamed rice, especially Goan red rice (ukda rice). It also pairs wonderfully with Goan pao (local bread) or chapatis.
You can store leftover Muga Ambat in an airtight container in the refrigerator for up to 3-4 days. The curry will thicken upon cooling, so you may need to add a little water when reheating.
Yes, this recipe is naturally vegan as it uses no dairy or animal products. It is also gluten-free, provided you use a pure, uncontaminated asafoetida (hing) or omit it.