Mooga Gathi (Sprouted Moong in Coconut Paste)
Traditional Goan Delights with a Healthy Twist
If you’re craving a wholesome, protein-packed dish that brings together the fresh flavors of coconut, spices, and the natural goodness of green moong, then Mooga Gathi is the recipe you’ve been waiting for. Hailing from the coastal region of Goa, this dish features sprouted green moong (green gram) cooked in a luscious coconut paste, creating a perfect harmony of flavors. Ideal for a satisfying lunch or dinner, this vegan and high-protein dish pairs wonderfully with puris or steamed rice, making it a perfect meal for the entire family.
Ingredients
| Ingredient | Quantity |
|---|---|
| Green Moong Sprouts | 1/2 cup |
| Fresh Coconut (grated) | 6 tbsp |
| Whole Black Peppercorns | 5 |
| Dry Red Chillies | 3 |
| Coriander (Dhania) Seeds | 1 tsp |
| Turmeric Powder (Haldi) | 1 tsp |
| Tamarind (marble-sized ball) | 1 |
| Mustard Seeds | 1/2 tsp |
| Curry Leaves | 8-10 leaves |
| Asafoetida (Hing) | A pinch |
| Jaggery (grated) | 1 tsp |
| Sunflower Oil | 2 tsp |
Nutritional Information (Approximate per serving)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 200 kcal |
| Protein | 12 g |
| Carbohydrates | 36 g |
| Fiber | 8 g |
| Fat | 7 g |
| Sodium | 150 mg |
Preparation Method
Step 1: Sprouting the Green Moong
Begin by soaking the green moong in plenty of water overnight. The next day, drain the water, and place the moong in a large strainer or wrap it in a muslin cloth. Leave it in a warm place for 1-2 days until the moong begins to sprout. This method ensures that the green moong will be packed with additional nutrients, making it even healthier.
Step 2: Pressure Cooking the Sprouted Moong
Once your moong has sprouted, it’s time to cook it. Transfer the sprouted moong into a pressure cooker with 2 cups of water. Pressure cook on medium heat for about 3-4 whistles, then turn off the heat. Let the cooker cool down and open it. Drain the cooked moong, but make sure to retain the cooking water. This water is a vital component of the gravy and will be used to thin the curry later.
Step 3: Preparing the Coconut Paste
In a blender or food processor, grind together the grated fresh coconut, coriander seeds, turmeric powder, dry red chillies, black peppercorns, and tamarind into a smooth paste. Add a little water if needed to help blend the ingredients well. This rich coconut paste forms the base of your Mooga Gathi and provides a creamy, flavorful texture.
Step 4: Cooking the Mooga Gathi
Heat a large kadhai (wok) on medium heat and pour in the freshly prepared coconut paste. Stir the paste for a minute or two to let the spices and coconut infuse together. Now, add the cooked sprouted moong to the paste, and mix well to coat the moong in the fragrant coconut mixture. Add about 3/4 cup of the reserved cooking water (or more if you prefer a thinner gravy) and stir to combine.
Step 5: Adding Jaggery for Sweetness
Grate a teaspoon of jaggery and add it to the mixture. The jaggery adds a touch of sweetness that beautifully balances the heat from the spices and the tang of tamarind. Stir the gravy thoroughly to ensure that the jaggery dissolves well. Let the curry simmer on low heat for about 10 minutes to allow the flavors to meld together.
Step 6: Tempering (Tadka)
In a separate tempering pan, heat 1 teaspoon of sunflower oil. Once the oil is hot, add mustard seeds. When the mustard seeds begin to splutter, add a pinch of asafoetida (hing) and the curry leaves. Fry for a few seconds until the aroma is released. Immediately pour this tempering into the Mooga Gathi gravy. Cover the kadhai and allow it to rest for 5-8 minutes for the flavors to develop fully.
Step 7: Serving
Once the Mooga Gathi is ready, give it one last stir and check the seasoning. If needed, adjust salt to taste. Serve this aromatic, creamy dish with warm puris, soft steamed rice, or any other accompaniment of your choice.
Cooking Tips
- Sprouting Tip: If you are in a hurry, you can use store-bought sprouted moong instead of sprouting it yourself. However, sprouting at home gives a fresher, more nutritious result.
- Gravy Consistency: Adjust the amount of water added based on your preferred consistency for the gravy. If you prefer a thicker curry, use less water, and if you like it more soupy, add extra water or the reserved cooking liquid.
- Sweetness: The jaggery can be adjusted according to your taste. If you prefer a more intense sweetness, you can increase the amount of jaggery.
- Spice Level: The amount of dry red chillies can be increased or decreased based on your heat tolerance. For a milder flavor, reduce the number of chillies or use mild green chillies instead.
Why You’ll Love Mooga Gathi
Mooga Gathi is the epitome of Goan home cooking. This dish not only packs a punch in terms of flavor but is also an excellent source of protein, fiber, and essential nutrients. The combination of sprouted moong with fresh coconut paste creates a rich, satisfying dish that’s both hearty and wholesome. The tempering of mustard seeds, curry leaves, and asafoetida adds a wonderful depth of flavor, making each bite of this dish a delightful experience.
Whether you’re looking for a filling lunch or a flavorful addition to your dinner table, Mooga Gathi is a great choice. Its versatility makes it suitable for various occasions, and when paired with puris or rice, it becomes an unforgettable meal. This recipe, with its light yet satisfying nature, is a great option for those following a high-protein vegetarian diet or anyone simply craving the authentic taste of Goan cuisine.
Enjoy this rich and flavorful Mooga Gathi today!
Serving Suggestions:
- Puris: The crispy, puffed-up puris make an excellent accompaniment, providing a delightful contrast to the creamy curry.
- Steamed Rice: Steamed basmati rice complements the gravy perfectly, allowing you to savor every bite of the moong-filled curry.
- Side Dishes: You can also serve Mooga Gathi with a side of vegetable pickles or a fresh cucumber salad for added texture and flavor.
