Konkani Mooga Ghushi: Sprouted Green Gram in Tangy Coconut Gravy

Konkani Style Mooga Ghushi Recipe – Sprouted Whole Green Gram in Tangy Coconut Gravy

A quintessential delicacy from the coastal Konkan region, Mooga Ghushi is a nourishing and flavorful dish made with sprouted whole green gram (moong dal) in a tangy, aromatic coconut-based gravy. This beloved recipe from the Konkani community, especially around Mangalore in southern India, brings together the earthy taste of green moong dal with the zesty richness of coconut, tamarind, and roasted red chillies. Known for its simple yet vibrant flavors, Mooga Ghushi is often served with steaming rice or soft phulkas, making it a perfect dish for lunch or dinner.

Ingredients for Mooga Ghushi

Ingredient	Quantity
Green Moong Dal (Whole)	1/2 cup
Fresh Coconut (grated)	1/2 cup
Dry Red Chilli	2, lightly roasted
Tamarind Paste	1/4 teaspoon or 1 small gooseberry-sized piece (seeds and fibre removed)
Coconut Oil	2 teaspoons
Mustard Seeds (Rai/Kadugu)	1 teaspoon
Curry Leaves	1 sprig
Salt	To taste

Nutritional Information (per serving)

Nutrient	Amount per serving
Calories	160 kcal
Protein	7 g
Carbohydrates	24 g
Fiber	6 g
Fat	8 g
Sodium	220 mg

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Servings: 2-3 servings

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Instructions for Preparing Mooga Ghushi

Step 1: Soak and Sprout the Moong Dal

1. Begin by soaking the green moong dal (whole) overnight in enough water to cover it completely. Drain the water and cover the moong dal with a wet towel. Place it in a warm place for about 24 hours to allow the seeds to sprout. You’ll notice small sprouts emerging from the beans.
2. Once sprouted, soak the moong dal again in water for a couple of hours to soften it. Drain the water again and gently rub the beans to remove as much skin as possible. This helps to reduce any bitterness and ensures a smoother texture.

Step 2: Cook the Sprouted Moong Dal

1. In a pressure cooker, add the sprouted moong dal along with 1 to 1.5 cups of water. Cook on medium heat for about 1 whistle or until the dal is tender yet retains its shape. You can check the softness by pressing a bean between your fingers – it should be easily mashed without falling apart.
2. Once cooked, set the moong dal aside and keep it warm.

Step 3: Prepare the Coconut Masala Paste

1. In a mixer grinder, combine the grated fresh coconut, roasted dry red chillies, and tamarind paste. Add a little water to help grind it into a smooth paste. The tamarind will give the gravy a tangy kick, while the coconut adds richness and texture to the dish.
2. Transfer this coconut masala paste to a bowl and set aside.

Step 4: Combine Moong Dal with Coconut Gravy

1. Add the prepared coconut paste to the cooked moong dal in the pressure cooker or a deep saucepan. Stir the mixture gently, making sure the coconut masala is well incorporated with the dal.
2. Season the gravy with salt to taste, then bring the mixture to a boil over medium heat. Let it simmer for 2-3 minutes, allowing the flavors to meld together.

Step 5: Temper the Gravy

1. In a small pan (tadka pan), heat the coconut oil over medium heat. Add the mustard seeds and allow them to splutter. Once the mustard seeds start to pop, add the curry leaves to the oil. The oil will release a fragrant aroma from the mustard seeds and curry leaves.
2. Pour the tempering over the simmering moong dal and coconut gravy. Stir to combine, and let it simmer for another 2-3 minutes.

Step 6: Serve

1. Once the Mooga Ghushi is ready, remove it from the heat and serve hot with steamed rice or phulkas (Indian flatbreads). For a complete meal, you can also serve it alongside a vegetable dish like Carrot and Beans Thoran or a crisp salad.

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Cooking Tips for Perfect Mooga Ghushi

• Sprouting the Moong Dal: Sprouting the moong dal is an essential step for this recipe, as it not only enhances the nutritional value of the dish but also lends a mild, slightly sweet flavor to the green gram. Ensure you keep the sprouted dal covered in a warm, humid environment for optimal sprouting.

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• Coconut Masala: The coconut masala is the heart of this dish. Be sure to roast the dry red chillies lightly to bring out their smokiness. You can adjust the level of tamarind based on your preference for tanginess. If you prefer a milder flavor, reduce the quantity of red chillies.

• Seasoning: The combination of mustard seeds and curry leaves in coconut oil creates a distinct aroma that defines Konkani cuisine. Be sure to let the mustard seeds splutter fully to release their full flavor before adding the curry leaves.

• Storage: Mooga Ghushi can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently before serving, adding a splash of water to bring the gravy back to its original consistency.

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Why You’ll Love Mooga Ghushi

This Konkani Style Mooga Ghushi is a delight for anyone who loves coconut-based gravies. The dish is light yet flavorful, with the sprouted moong dal providing a hearty base that is complemented by the tangy coconut gravy. The combination of coconut, tamarind, and spices creates a symphony of tastes that feels both refreshing and satisfying. It’s also a great vegetarian option that can easily be made gluten-free, making it suitable for a wide range of dietary preferences.

Pair it with some freshly steamed rice for a traditional Konkani meal that’s full of flavor and love.

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Taglines:

• Perfect for a light and healthy vegetarian lunch!
• A burst of coastal Konkani flavors in every bite!
• Traditional Konkan recipe made easy for you!