Mugachi Usal
A wholesome and flavorful Maharashtrian curry made with sprouted moong beans. This protein-packed dish has a perfect balance of spicy, tangy, and sweet notes, making it a delicious meal with chapati or rice.
For 4 servings
6 steps. 25 minutes total.
- 1
Step 1
- a.Prepare the Tempering (Tadka)
- b.Heat oil in a kadai or deep pan over medium heat.
- c.Add mustard seeds and allow them to splutter completely, which should take about 30-45 seconds.
- d.Add cumin seeds, asafoetida, and curry leaves. Sauté for another 30 seconds until the curry leaves are crisp and aromatic.
- 2
Step 2
- a.Sauté Aromatics
- b.Add the finely chopped onion and sauté until it becomes soft and translucent, about 5-6 minutes.
- c.Add the ginger-garlic paste and slit green chilies. Cook for 1-2 minutes until the raw aroma disappears.
- 3
Step 3
- a.Build the Masala Base
- b.Add the chopped tomatoes and cook until they turn soft and mushy, and oil starts to separate from the masala, approximately 4-5 minutes.
- c.Lower the heat and add turmeric powder, red chili powder, and goda masala. Stir continuously for one minute to cook the spices without burning them.
- 4
Step 4
- a.Cook the Sprouts
- b.Add the sprouted moong beans and salt to the pan. Mix gently to coat the sprouts evenly with the masala.
- c.Pour in 1.5 cups of water and stir well. Bring the mixture to a boil.
- d.Once boiling, reduce the heat to low, cover the pan, and let it simmer for 12-15 minutes. The sprouts should be cooked through but still retain a slight bite (al dente).
- 5
Step 5
- a.Finish the Usal
- b.Uncover the pan and stir in the grated fresh coconut, jaggery, and tamarind paste.
- c.Mix everything well and let it simmer for another 2-3 minutes, allowing the sweet, tangy, and savory flavors to meld together.
- d.Turn off the heat and garnish generously with freshly chopped coriander leaves.
- 6
Step 6
- a.Serve
- b.Serve the Mugachi Usal hot with fresh chapatis, jowar bhakri, or steamed rice.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1To sprout moong beans at home, soak them in water for 8 hours, drain completely, and tie them in a damp muslin cloth. Keep in a warm, dark place for 24-36 hours until sprouts appear.
- 2For the best texture, avoid overcooking the sprouts. They should be tender but have a slight crunch.
- 3Goda masala is key to the authentic taste. If you don't have it, you can use garam masala, but the flavor will be different. Add a tiny pinch of cinnamon and clove powder to get closer to the authentic taste.
- 4For a thinner gravy, known as 'rassa', increase the water content to 2 cups.
- 5Adjust the quantities of jaggery and tamarind to suit your personal preference for sweet and sour flavors.
Adapt it for your goals.
Misal Pav Base
Use this usal as a base for the famous Misal Pav. Add more water to create a thinner gravy ('rassa'), top with farsan (savory mix), chopped onions, and a squeeze of lemon. Serve with pav (bread rolls).
With PotatoesWith Potatoes
For a heartier version, add one small potato, diced, along with the onions and cook until tender before adding the tomatoes.
Jain Version (No Onion/Garlic)Jain Version (No Onion/Garlic)
To make it without onion and garlic, simply omit them. You can increase the amount of asafoetida slightly for more flavor. A pinch of dried mango powder (amchur) can be added at the end for extra tang.
Why this is on our healthy list.
Rich in Plant-Based Protein
Sprouted moong beans are an excellent source of plant-based protein, which is essential for muscle repair, growth, and overall body function. It also promotes satiety, helping you feel full for longer.
High in Dietary Fiber
This dish is packed with dietary fiber from the sprouts, which aids in digestion, prevents constipation, and helps maintain a healthy gut. Fiber also plays a crucial role in regulating blood sugar levels.
Packed with Vitamins and Minerals
The sprouting process increases the nutritional value of moong beans, making them rich in Vitamin C, Vitamin K, folate, and antioxidants. These nutrients help boost immunity and protect the body from cellular damage.
Supports Heart Health
The high fiber content helps in lowering bad cholesterol (LDL) levels. Additionally, the use of spices like turmeric and cumin provides anti-inflammatory benefits, contributing to better cardiovascular health.
Frequently asked questions
One serving of Mugachi Usal (approximately 1 cup or 250g) contains around 220-250 calories, depending on the amount of oil and coconut used. It's a balanced dish with carbohydrates, protein, and healthy fats.