Moongachi Usali (Goan Style Sprouted Green Gram Stir Fry)
Moongachi Usali is a beloved dish from Goa that brings a delightful twist to your usual stir-fry. Made with sprouted green gram (moong), this dish is not only bursting with nutrients but is also light on the stomach, making it perfect for a healthy lunch. One of the unique elements of Moongachi Usali is the addition of jaggery, which imparts a subtle sweetness that pairs beautifully with the savory spices. The dish is traditionally prepared without onions or garlic, making it an excellent option for festival days. Often served as a nutritious snack in “Baal-wadis” (preschools) for children, it remains a comforting and wholesome choice for the whole family.
When you’re ready to dive into this recipe, it pairs wonderfully with Steamed Rice and Amlechi Uddamethi (Goan-style tamarind dal) or Chapati and Rava Fried Raw Banana, making it an all-around satisfying meal.
Cuisine:
Goan Recipes
Course:
Lunch
Diet:
Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Green Moong Sprouts | 2 cups |
| Mustard Seeds (Rai/Kadugu) | 1 teaspoon |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Asafoetida (Hing) | 1 pinch |
| Jaggery, grated | 1 teaspoon |
| Turmeric Powder (Haldi) | 1 teaspoon |
| Red Chilli Powder | 1 teaspoon |
| Green Chilies, chopped | 2 |
| Fresh Coconut, grated | 2 tablespoons |
| Oil | 1 tablespoon |
Preparation Time:
10 minutes
Cooking Time:
30 minutes
Instructions
-
Pressure Cook the Sprouts: Start by cooking the sprouted green gram to ensure it’s tender and ready to absorb all the wonderful flavors. Place the sprouted green gram into a pressure cooker. Add enough water to fully submerge the sprouts. Close the lid and let it cook under pressure for 3 whistles. Once done, remove from heat and allow the pressure to release naturally. Drain the cooked sprouts, reserving the water to use in dals or for making roti dough, as it’s full of nutrients.
-
Prepare the Tempering: In a large kadai or wok, heat the oil over medium heat. Once hot, add the mustard seeds and let them crackle. Next, toss in the cumin seeds and a pinch of asafoetida (hing). Stir for a few seconds to release the aromas of the spices.
-
Spices and Chilies: Add the chopped green chilies to the wok, frying them for a few seconds until they soften. Then, sprinkle in the turmeric powder and red chili powder, stirring the spices well to combine and cook for about 30 seconds.
-
Combine the Sprouts: Add the drained sprouted green gram into the wok and mix well, ensuring the spices coat the sprouts evenly. Stir for a few minutes to allow the flavors to meld together.
-
Add Jaggery and Coconut: Now, stir in the grated jaggery, which will melt into the dish, adding a surprising sweetness that contrasts with the heat of the chilies and spices. Finally, sprinkle the grated fresh coconut over the top and give everything one last gentle toss to combine.
-
Season and Serve: Add salt to taste, mixing it in to ensure even distribution. Serve hot alongside Steamed Rice and Maharashtrian Amti (a tangy tamarind dal) or Chapati, and enjoy this delightful Goan-style dish.
Serving Suggestions:
This dish is a versatile option that can be paired with a variety of sides such as Steamed Rice and Amlechi Uddamethi (Goan tamarind dal) or Chapati. For a more complete meal, serve it with Rava Fried Raw Banana on the side for an added crunch.
Moongachi Usali is a healthy, flavorful, and simple Goan recipe that brings the goodness of sprouted green gram to your plate with minimal effort. The subtle sweetness from the jaggery adds an unexpected layer of complexity to this savory dish, making it a delightful choice for any meal. Whether you’re preparing it for a festive occasion or simply for a wholesome weeknight dinner, this recipe will surely become a family favorite. Enjoy the nutritional benefits and rich flavors of Moongachi Usali, and feel free to experiment with your favorite pairings!
