Mooga Gathi (Goan Sprouted Moong Curry)
Introduction:
Mooga Gathi, also known as Moong Gathi, is a traditional Goan dish that is commonly served in temples and cherished for its simplicity and health benefits. It’s a high-protein vegetarian recipe that brings together sprouted moong beans cooked in a coconut-based gravy, flavored with aromatic spices and tempered with mustard seeds and curry leaves. This dish is not only light and nutritious but also considered a health booster, as moong beans are rich in protein, fiber, and essential nutrients. What sets Mooga Gathi apart is that it doesn’t use onions or garlic, making it an excellent choice for a variety of dietary preferences.
The subtle blend of spices and the sweetness of jaggery add a unique flavor profile to this dish, making it a perfect accompaniment to rice and a side dish like Carrot Methi Pachadi. Whether you’re looking for a wholesome lunch or a special dish for a gathering, Mooga Gathi is an easy-to-make yet flavorful option that will delight your taste buds.
Cuisine: Goan Recipes
Course: Lunch
Diet: High Protein Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Sprouts | 1/2 cup |
| Coconut (grated) | 6 tbsp |
| Whole black pepper | 5 pieces |
| Dried red chillies | 3 |
| Coriander seeds | 1 tsp |
| Turmeric powder | 1 tsp |
| Tamarind paste | A little |
| Mustard seeds | 1/2 tsp |
| Curry leaves | 8-10 leaves |
| Asafoetida | A pinch |
| Jaggery (grated) | 2 tsp |
| Oil | 2 tsp |
Nutritional Information (Approximate per serving)
| Nutrient | Amount |
|---|---|
| Calories | 150 kcal |
| Protein | 9g |
| Carbohydrates | 28g |
| Fat | 4g |
| Fiber | 5g |
| Sugars | 7g |
Preparation Time: 540 minutes (includes soaking and sprouting time)
Cook Time: 40 minutes
Total Time: 580 minutes
Instructions
-
Prepare the Moong Sprouts:
Begin by soaking green moong beans in water overnight. The next day, drain the water and tie the soaked moong in a muslin cloth or cheesecloth. Leave it to sprout overnight or for 12-16 hours in a warm place. The moong beans will begin sprouting by the second day. Once sprouted, gently rub the moong between your hands to remove any excess skin. -
Cook the Sprouted Moong:
In a pressure cooker, add the sprouted moong beans and 2 cups of water. Cook the moong on medium heat for 2 to 3 whistles or until tender. Once cooked, set aside the water from the pressure cooker as it will be used to make the gravy. -
Grind the Coconut Paste:
In a mixer grinder, combine grated coconut, coriander seeds, turmeric powder, dried red chillies, tamarind paste, and black pepper. Grind this mixture into a smooth paste by adding a little water if necessary. This coconut-spice mixture will form the base of the gravy. -
Prepare the Gravy:
In a large pan, heat 2 teaspoons of oil. Add the cooked moong beans along with 3/4 cup of the reserved cooking water from the pressure cooker. Stir well to combine. Add the jaggery to the pan and mix thoroughly. Cook for about 10 minutes on low heat, allowing the jaggery to melt and the flavors to combine. Once the gravy thickens slightly, turn off the heat. -
Tempering (Tadka):
In a small tempering pan, heat a teaspoon of oil. Add mustard seeds and allow them to splutter. Then, add a pinch of asafoetida and curry leaves. Let the tempering cook for about 30 seconds until the curry leaves release their aroma. -
Combine the Tempering with the Gravy:
Pour the hot tempering mixture into the prepared moong gravy. Stir well to combine all the flavors. Let the dish simmer for an additional 5-8 minutes to allow the tempering to infuse its flavors into the curry. Once done, turn off the heat. -
Serve:
Mooga Gathi is now ready to be served. This dish pairs wonderfully with steamed rice and a side of Carrot Methi Pachadi, a tangy and flavorful accompaniment that complements the mild yet rich flavors of Mooga Gathi.
Enjoy this delicious and nutritious Goan specialty as part of a wholesome lunch or dinner. The combination of sprouted moong, coconut, jaggery, and spices makes for a delightful and healthy meal, perfect for vegetarians or anyone looking to add more plant-based protein to their diet.
Tips for Perfect Mooga Gathi:
- Ensure the moong sprouts well to retain their nutrients. You can also use sprouted moong from a store if you’re short on time.
- Adjust the level of jaggery based on your sweetness preference. If you prefer a less sweet dish, reduce the amount of jaggery.
- For a spicier kick, feel free to add more dried red chillies or a dash of green chillies while grinding the coconut paste.
- Make sure to use fresh curry leaves and mustard seeds for the tempering to get the best flavor.
Enjoy your Mooga Gathi with a side of warm rice and relish the taste of Goa in your kitchen!
