Marathi Moong Usal or Green Gram Sprouts Curry

Sprouts ….. are healthy…u can use them in salads , fillings for burritos or rolls , or just dry roast them as a snack. I make my own sprouts and have sprouts atleast twice a week. Of course , different varieties for sure.

What i am putting up now is a pretty quick straightforward no frills dish. It can be had with chappatis or rice like indians do, you can temper down the spice to make it a good soup or add some ” savories or farsan” to make this a misal ( which is a maharashtrian popular breakfast where this mix is dunked with buns or bread)

Ingredients:

Green Gram Sprouts – 200 gms cleaned and boiled in water. Keep the water in which you boiled the sprouts …we will use it later.

Onion – 1 no finely chopped

Tomato – 1 no finely chopped

Garlic – 4 pods

Ginger – 1 small piece

Curry leaves – a small bunch finely chopped

Mustard seeds – 1 tsp

Green Chilli – 1 no cut lengthwise

Coriander leaves – for garnish

Chilli powder – 1 tsp

Turmeric powder – 1 tsp

Coriander Powder – 1 tsp

Garam Masala Powder ( i use shakti) – 1 tsp

Salt to taste

Coconut oil – 2 tbsp

In a small wok….add 1 tsp coconut oil and the onions and fry them till they are light brown on colour. Then add the tomatoes and 1 tsp salt and mix well . Cover and cook this for avout 2 minutes till the tomatoes cook well. Now add the powders ( chilli , turmeric and coriander) and mix well and cook on a very low flane. Take care the powders do not burn. You may even remove the wok from the flame while you mix the powders so that the inherent heat will lightly cook the spices and mix them well with the onions and tomatoes . Now add the sprouts and half the water used for boiling the sprouts and mix well . Then cover and cook for about 3 – 5 minutes. You will find that the mixture has thickened up. Now add the rest of the water to this and switch off the flame. Mix well. This dish is watery as is evident from the picture and is meant to be so. Check the salt and spices and add if you want to at this stage. I always go a bit low key in the beginning and add at the final stage. It is a safer method.

Now for the tempering….heat one tsp coconut oil in a tempering pan ,sputter the mustard seeds , add the curry leaves and the green chilli. Sprinkle a little salt on the chilli then add one tsp garam masala to this. Now pour this whole mix on the curry and stir it well. Again take care that the garam masala does not burn so safely remove from flame , add the garam masala powder , mix well and pour on the curry

Crush the ginger and garlic finely and add it to the curry. As i keep mentioning i like the raw ginger garlic taste and this is also healthy hence i add it at the end. You may use the ginger garlic when frying the onions to remove the raw smell.

Garnish with Coriander leaves and enjoy.

This wholesome dish provides 103 calories in 1 cup with 11 gms proteins and 16 gms carbs. And it is filling…so go ahead without being guilty.

 

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