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A classic Maharashtrian curry made with sprouted field beans (vaal). This wholesome dish has a unique blend of tangy, sweet, and savory flavors from kokum, jaggery, and Goda masala, making it a perfect meal with bhakri or rice.
For 4 servings
Sprout the Vaal (Pre-preparation): This step needs to be done 1-2 days in advance. Wash and soak 1 cup of dry vaal (field beans) in ample water for 8-10 hours or overnight. Drain the water completely. Tie the soaked beans in a damp muslin cloth and place them in a warm, dark place for 24-36 hours, or until sprouts of about 1/2 inch appear. Rinse the beans once every 12 hours to keep them moist.
Prepare Kokum and Cook the Vaal: Soak the kokum pieces in 1/4 cup of warm water and set aside. In a pressure cooker, combine the 2 cups of sprouted vaal, 1 cup of water, 1/4 tsp of the turmeric powder, and a pinch of salt. Pressure cook on medium heat for 2-3 whistles (about 10-12 minutes). Let the pressure release naturally. The beans should be cooked through but still hold their shape.
Make the Tempering (Tadka): Heat oil in a kadai or heavy-bottomed pan over medium heat. Once hot, add the mustard seeds and let them splutter. Add the cumin seeds, asafoetida, and curry leaves. Sauté for about 30 seconds until fragrant.
Sauté Aromatics: Add the finely chopped onion to the pan and sauté for 5-7 minutes until it becomes soft and translucent. Add the minced garlic, grated ginger, and slit green chilies. Cook for another 2 minutes until the raw aroma disappears.
Add Spices: Lower the heat and add the remaining 1/4 tsp turmeric powder, red chili powder, coriander powder, and the Goda masala. Stir continuously for 30-40 seconds to toast the spices without burning them.
Simmer the Curry: Add the pressure-cooked vaal along with its cooking liquid to the pan. Pour in the soaked kokum along with its water. Add the grated jaggery, remaining salt, and 1 more cup of water. Stir everything well to combine. Bring the curry to a gentle boil.
A classic Maharashtrian curry made with sprouted field beans (vaal). This wholesome dish has a unique blend of tangy, sweet, and savory flavors from kokum, jaggery, and Goda masala, making it a perfect meal with bhakri or rice.
This maharashtrian recipe takes 45 minutes to prepare and yields 4 servings. At 178.98 calories per serving with 2.71g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Finish and Serve: Once boiling, reduce the heat to low, cover the pan, and let it simmer for 8-10 minutes for the flavors to meld together. Stir in the freshly grated coconut. Garnish with chopped coriander leaves. Serve Vaal Bhaji hot with bhakri, chapati, or steamed rice.
For a different flavor profile, you can use sprouted matki (moth beans) or black-eyed peas instead of vaal.
Add diced potatoes or drumsticks along with the vaal in the pressure cooker for a heartier curry.
To make it without onion and garlic, skip them and increase the amount of asafoetida slightly. You can also add a pinch of ginger powder with the other dry spices.
For a thicker, creamier gravy, you can add 1-2 tablespoons of peanut powder or a paste of roasted coconut and sesame seeds along with the other spices.
Sprouted field beans are an excellent source of protein, which is essential for muscle repair, growth, and overall body function, making this dish great for vegetarians and vegans.
The high fiber content from the beans aids digestion, prevents constipation, promotes gut health, and helps in maintaining stable blood sugar levels.
Vaal provides important minerals like iron, magnesium, and potassium, which support blood health, nerve function, and blood pressure regulation.
Spices like turmeric, ginger, and garlic used in the curry have potent anti-inflammatory and antioxidant properties that help strengthen the immune system.
Vaal, also known as field beans, fava beans, or 'pavta' in Marathi, are a type of legume popular in Indian cuisine. They have a distinct, slightly bitter taste and a creamy texture when cooked, especially after sprouting.
Yes, Vaal Bhaji is very healthy. It is an excellent source of plant-based protein and dietary fiber, which aids digestion. It's also rich in essential minerals like iron and magnesium. The spices used also offer various health benefits.
One serving of Vaal Bhaji (approximately 1 cup or 240g) contains an estimated 200-220 calories. This can vary based on the amount of oil and jaggery used.
Absolutely. You can cook the sprouted vaal in a regular pot on the stovetop. It will take longer, about 30-40 minutes, or until the beans are tender. Ensure you add enough water to prevent them from drying out.
Goda Masala gives this dish its authentic Maharashtrian flavor. If you cannot find it, you can use regular garam masala as a substitute. For a closer taste, add a small pinch of cinnamon powder, clove powder, and a piece of star anise to the garam masala.
Leftover Vaal Bhaji can be stored in an airtight container in the refrigerator for up to 3 days. The flavors often deepen overnight. Reheat thoroughly on the stovetop or in a microwave before serving.
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