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A wholesome Maharashtrian curry made with sprouted mung beans, coconut, and a special blend of spices. This rustic and flavorful dish is both nutritious and delicious, perfect with bhakri or rice.
For 4 servings
Prepare the Masala Paste (Vaatan)
Make the Tempering (Tadka)
Cook the Masala and Spices
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A wholesome Maharashtrian curry made with sprouted mung beans, coconut, and a special blend of spices. This rustic and flavorful dish is both nutritious and delicious, perfect with bhakri or rice.
This maharashtrian recipe takes 50 minutes to prepare and yields 4 servings. At 211.06 calories per serving with 4.11g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Simmer the Gathi
Garnish and Serve
Use fresh grated coconut instead of dry coconut. Roast it until golden brown for a slightly different, richer flavor.
Incorporate diced potatoes or drumsticks (moringa) along with the sprouts. Add them after sautéing the masala and adjust water and cooking time accordingly.
If Goda masala is unavailable, a mix of garam masala with a pinch of cinnamon and star anise powder can be used, though the authentic taste will differ.
For a richer gravy, you can add 1-2 tablespoons of cashew paste along with the onion-coconut paste.
Sprouted mung beans are an excellent source of plant-based protein, which is essential for muscle repair, cell growth, and overall body function.
The high fiber content from the sprouts aids in digestion, promotes a healthy gut microbiome, helps maintain stable blood sugar levels, and contributes to a feeling of fullness.
The process of sprouting increases the bioavailability of vitamins and minerals like Vitamin C, iron, and magnesium, making them easier for the body to absorb.
This dish is low in saturated fat and cholesterol. The fiber and antioxidants from the sprouts and spices can help manage cholesterol levels and support cardiovascular health.
Yes, Mugachi Gathi is very healthy. It is rich in plant-based protein and fiber from the sprouted mung beans, which aids digestion and provides sustained energy. It is also packed with vitamins and minerals, making it a nutritious main course.
A single serving of Mugachi Gathi (approximately 1 cup or 275g) contains around 220-250 calories, excluding accompaniments like rice or bhakri. The calorie count can vary based on the amount of oil used.
Goda Masala is a unique Maharashtrian spice blend with a slightly sweet and pungent aroma, containing ingredients like stone flower, sesame seeds, and dry coconut. While it gives the dish its authentic flavor, you can substitute it with garam masala in a pinch, but the taste will be different.
Traditionally, onion and garlic are essential for the flavor base. However, for a Jain or no-onion-garlic version, you can skip them. The taste will be significantly different, but you can enhance it by using more ginger, hing, and other spices.
You can store Mugachi Gathi in an airtight container in the refrigerator for up to 2-3 days. The curry tends to thicken upon cooling, so you may need to add a little hot water while reheating.