Mooga Gathi Recipe – A Delicious Goan Sprouted Moong Dish
Mooga Gathi, a traditional Goan recipe, offers a unique blend of spices and sprouted moong (green gram) that delivers a burst of flavor with every bite. This high-protein vegetarian dish combines the earthy richness of moong with the sweetness of jaggery, the tanginess of tamarind, and the aromatic punch of curry leaves and coconut. Perfect for a wholesome lunch or dinner, Mooga Gathi pairs wonderfully with rice and a side of carrot methi pachdi.
Ingredients for Mooga Gathi
| Ingredients | Quantity | Translated Ingredients |
|---|---|---|
| Sprouts (moong) | 1/2 cup | 1/2 cup sprouts |
| Grated Coconut | 6 tablespoons | 6 tablespoons coconut (grated) |
| Whole Black Pepper | 5 whole | 5 whole black peppers |
| Dry Red Chillies | 3 | 3 dry red chillies |
| Coriander Seeds | 1 teaspoon | 1 teaspoon coriander seeds |
| Turmeric Powder | 1 teaspoon | 1 teaspoon turmeric powder |
| Tamarind Paste | A little | A little tamarind paste |
| Rye (Mustard Seeds) | 1/2 teaspoon | 1/2 teaspoon mustard seeds (Rye) |
| Curry Leaves | 8-10 leaves | 8-10 curry leaves |
| Asafoetida (Hing) | A pinch | A pinch of asafoetida (hing) |
| Grated Jaggery | 1 teaspoon | 1 teaspoon jaggery (grated) |
| Oil | 2 teaspoons | 2 teaspoons oil |
Preparation Time
Soaking Time: 540 minutes (9 hours)
Cooking Time: 40 minutes
Total Time: 580 minutes (9 hours and 40 minutes)
Servings
Serves: 4 people
Instructions for Preparing Mooga Gathi
Step 1: Prepare the Sprouts
To start, rinse the green moong (mung beans) thoroughly and soak them in water for about 8-9 hours or overnight. After soaking, drain the water and place the moong in a muslin cloth. Allow them to sprout by leaving the cloth in a warm, dry place. By the next day, you’ll notice the moong has sprouted.
Step 2: Cook the Sprouted Moong
Once the moong has sprouted, gently rub the beans between your hands to remove any skin. Transfer the moong to a pressure cooker, add about 2 cups of water, and cook it for 2-3 whistles. After cooking, keep the water aside; we will use this water for the gravy later.
Step 3: Prepare the Spice Paste
In a blender or mixer grinder, add the grated coconut, coriander seeds, turmeric powder, dry red chillies, tamarind paste, and black pepper. Grind everything into a smooth paste by adding a little water if needed. Set the paste aside.
Step 4: Cook the Moong Mixture
Heat 2 teaspoons of oil in a frying pan or kadhai. Once the oil is hot, add the sprouted moong and about 3/4 cup of the reserved water (from cooking the moong). Stir well to combine. Now, add the grated jaggery and stir to mix everything together. Let the mixture cook on medium heat for about 10 minutes, stirring occasionally. Once done, turn off the heat.
Step 5: Prepare the Tadka (Tempering)
In a separate small pan, heat 1 teaspoon of oil. Add 1/2 teaspoon mustard seeds (rye), a pinch of asafoetida (hing), and 8-10 curry leaves. Allow the seeds to splutter and the curry leaves to crisp for about 30 seconds.
Step 6: Add the Tadka to the Moong
Pour the hot tadka (tempering) into the cooked moong mixture. Stir well to combine and let it simmer for another 5-8 minutes, allowing the flavors to meld together. After this, turn off the heat.
Step 7: Serve and Enjoy
Your Mooga Gathi is ready to serve! Serve this delightful Goan dish with steamed rice and a side of fresh carrot methi pachdi for a complete, nutritious meal.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~230 kcal |
| Protein | ~12g |
| Carbohydrates | ~35g |
| Dietary Fiber | ~5g |
| Fat | ~8g |
| Saturated Fat | ~3g |
| Sodium | ~250mg |
| Sugar | ~6g |
Tips for Best Results
- Sprouting Moong: Ensure that the moong is properly sprouted for the best texture and taste. If you prefer faster sprouting, keep the muslin cloth in a warm spot and ensure it’s slightly damp.
- Adjusting Spices: Feel free to adjust the spices and jaggery according to your taste. You can increase the jaggery for a sweeter flavor or add extra chillies if you prefer more heat.
- Serving Suggestions: Mooga Gathi pairs well with plain steamed rice, chapati, or even some crunchy pappadams on the side.
This Mooga Gathi recipe is an excellent source of plant-based protein, making it a perfect dish for vegetarians. Its rich, aromatic flavors will transport you straight to the beautiful beaches and vibrant kitchens of Goa. Whether you’re preparing it for a family meal or impressing guests with an authentic Goan dish, Mooga Gathi is sure to be a hit!
