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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
Prepare the Tempering (Tadka)
Sauté Aromatics
Build the Masala Base
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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.
This maharashtrian recipe takes 40 minutes to prepare and yields 4 servings. At 173.23 calories per serving with 2.82g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Cook the Sprouts
Finish the Usal
Serve
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).
For a heartier version, add one small potato, diced, along with the onions and cook until tender before adding the tomatoes.
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.
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.
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.
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.
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.
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.
Yes, Mugachi Usal is very healthy. Sprouted moong beans are a powerhouse of nutrients, rich in protein, fiber, vitamins, and minerals. The dish is low in fat and helps in digestion, making it an excellent choice for a nutritious meal.
While Goda Masala provides a unique, authentic flavor, you can substitute it with regular garam masala. To get closer to the Maharashtrian taste, add a pinch of cinnamon powder, clove powder, and a teaspoon of desiccated coconut along with the garam masala.
Absolutely. For a Sattvic or Jain version, you can skip the onion and ginger-garlic paste. The curry will still be flavorful due to the other spices and aromatics like asafoetida and curry leaves.
You can store leftover usal in an airtight container in the refrigerator for up to 2-3 days. Reheat it thoroughly on the stovetop or in the microwave before serving. The flavors often deepen overnight.
Yes, you can use canned or store-bought moong sprouts. Make sure to rinse them well before using to remove any preservatives. Since they are already partially cooked, you will need to reduce the simmering time in step 4 to about 5-7 minutes.