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A comforting Maharashtrian dal made with whole green moong beans, simmered in a tangy and sweet coconut-based gravy. Flavored with goda masala, it's a perfect side for rice or bhakri.
For 4 servings
Wash the whole green moong thoroughly and soak it in ample water for at least 6 hours or overnight.
Drain the soaked moong and transfer it to a pressure cooker. Add 2 cups of fresh water and 1/2 tsp of salt. Pressure cook on medium heat for 4-5 whistles, or until the moong is soft but still holds its shape. Let the pressure release naturally. Set aside.
While the moong cooks, prepare the masala base. Heat 1 tbsp of oil in a pan. Add the sliced onion and sauté for 5-6 minutes until it turns golden brown. Add the ginger and garlic and cook for another minute until fragrant.
Add the grated coconut to the pan and roast on low heat for 3-4 minutes, stirring continuously, until it becomes light brown and aromatic. Turn off the heat and let the mixture cool completely.
Once cooled, transfer the roasted mixture to a grinder. Add a few tablespoons of water and grind to a very smooth paste. Set aside.
In a deep pot or kadai, heat the remaining 2 tbsp of oil. Add mustard seeds and let them splutter. Then add cumin seeds, hing, and curry leaves, and sauté for 30 seconds.
Add the ground masala paste to the pot. Cook for 4-5 minutes, stirring occasionally, until the paste thickens and oil begins to separate at the edges. Lower the heat and add turmeric powder, red chili powder, and goda masala. Mix well and cook for one minute.
A comforting Maharashtrian dal made with whole green moong beans, simmered in a tangy and sweet coconut-based gravy. Flavored with goda masala, it's a perfect side for rice or bhakri.
This maharashtrian recipe takes 55 minutes to prepare and yields 4 servings. At 355.38 calories per serving with 12.69g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Pour in the cooked moong along with its water. Add 2 more cups of water (or as needed), tamarind pulp, jaggery, and the remaining salt. Stir everything well and bring to a boil.
Reduce the heat to low, cover partially, and let the amti simmer for 8-10 minutes, allowing the flavors to meld together. Adjust consistency with hot water if it becomes too thick.
Garnish with freshly chopped coriander leaves. Serve Mugachi Amti hot with steamed rice, bhakri, or chapati.
Add 1-2 slit green chilies along with the ginger and garlic while making the masala paste for an extra kick of heat.
Add diced potatoes or drumsticks along with the moong dal in the pressure cooker for a more wholesome and hearty curry.
For a Sattvic version, skip the onion and garlic. The flavor will be different but still delicious, relying more on the coconut and goda masala.
Use 1/4 cup of coconut milk instead of grated coconut for a richer, creamier gravy. Add it towards the end of cooking and do not boil vigorously.
Whole green moong is a fantastic source of protein, essential for muscle repair, growth, and overall body function, making this dish great for vegetarians and vegans.
The moong beans provide a significant amount of dietary fiber, which aids digestion, promotes gut health, helps regulate blood sugar levels, and contributes to a feeling of fullness.
This dal is a good source of minerals like iron, magnesium, and potassium, which are vital for energy production, bone health, and maintaining healthy blood pressure.
Spices like turmeric, ginger, and garlic have anti-inflammatory and antioxidant properties that help strengthen the immune system and protect the body from infections.
Goda Masala is a unique Maharashtrian spice blend with a sweet and pungent aroma, containing ingredients like stone flower (dagad phool) and dried coconut. While you can substitute with garam masala in a pinch, it will significantly alter the taste and won't be authentic Mugachi Amti.
Yes, it's very healthy. Whole green moong is an excellent source of plant-based protein, fiber, and essential minerals. The dish is balanced with complex carbs and healthy fats from coconut. Using minimal oil makes it a nutritious everyday meal.
One serving (approximately 1 cup or 375g) of Mugachi Amti contains around 350-400 calories. The exact count depends on the amount of oil and coconut used.
Yes, you can. After soaking, cook the moong in a deep pot with enough water. It will take about 45-60 minutes to become tender. Ensure you stir occasionally and add more hot water if needed.
It can be stored in an airtight container in the refrigerator for up to 3 days. The gravy tends to thicken upon cooling, so you may need to add a little warm water while reheating.
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