Mugachi Usal Recipe – Spicy Moong Sprouted Sabzi
This vibrant and delicious Mugachi Usal is a traditional Maharashtrian dish, often served as a staple in Maharashtrian homes. It’s a flavorful and nutritious dish made using moong sprouts, which are rich in protein, fiber, and essential vitamins. The sprouts are steamed to perfection, then tossed with a tantalizing tadka of green chilies, ginger, and fresh coconut, making it a healthy yet indulgent meal. Quick and simple to prepare, this dish is an excellent choice for lunch or dinner, offering a burst of flavors and nourishment.
Cuisine: Maharashtrian
Course: Lunch
Diet: High Protein Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Green Moong Sprouts | 1 cup |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Cumin seeds (Jeera) | 1 teaspoon |
| Mustard seeds (Rai/Kadugu) | 1 teaspoon |
| Asafoetida (Hing) | 1 pinch |
| Green Chilli | 1, finely chopped |
| Ginger | 1 inch, grated |
| Fresh coconut | 2 tablespoons, grated |
| Lemon juice | 1 tablespoon |
| Salt | to taste |
| Water | as required |
| Curry leaves | 1 sprig |
| Dry Red Chillies | 2 |
Nutritional Information (per serving)
- Calories: Low (due to the moong sprouts and minimal oil used)
- Protein: High (thanks to the moong sprouts)
- Fiber: High
- Vitamins: Rich in B vitamins, Vitamin C, and Vitamin K
- Fat: Minimal (healthy fat from coconut)
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Serves: 2-3 people
Instructions
-
Prepare the Moong Sprouts:
Begin by placing the moong sprouts in a pressure cooker. Add 1/4 cup of water along with salt and turmeric powder. Close the lid and pressure cook for 3 whistles. After the cooking time, turn off the heat and allow the pressure to release naturally. -
Tempering the Tadka:
In a flat skillet or pan, heat a little oil over medium heat. Once the oil is hot, add the mustard seeds and cumin seeds. Let them splutter and crackle. Then, add a pinch of asafoetida (hing) for that aromatic touch. Stir the spices for a few seconds to release their flavor. -
Flavoring the Usal:
Add the curry leaves, chopped green chilies, and grated ginger to the tempering. Stir them together for a minute, allowing the aromas to blend. Then, toss in the grated fresh coconut. Stir it well to combine all the ingredients. -
Combine with Cooked Moong Sprouts:
Add the steamed moong sprouts to the pan. Mix everything together thoroughly, ensuring that the sprouts are well-coated with the spices and coconut. Let it cook for 2-3 minutes so that the flavors can meld together. -
Final Touch:
Squeeze the fresh lemon juice over the mixture and stir. Taste the usal and adjust the salt if necessary. -
Serve and Enjoy:
Turn off the heat and serve the Mugachi Usal hot. Pair it with freshly made phulkas, a bowl of Punjabi Bhindi Kadhi, and a refreshing Kachumber Salad (made with cucumber, onion, and tomatoes) for a complete, satisfying meal.
Tips and Variations:
- Add more vegetables: You can enhance this dish by adding finely chopped carrots, tomatoes, or peas for extra flavor and nutrition.
- Spice it up: For those who prefer a spicier version, you can add extra green chilies or a pinch of red chili powder during the tempering step.
- Vegan version: This recipe is naturally vegan, making it a great choice for plant-based eaters.
Why You’ll Love Mugachi Usal:
Mugachi Usal is not only delicious but also incredibly nutritious. The moong sprouts are packed with protein, fiber, and essential vitamins, making it a perfect choice for a healthy lunch or dinner. The addition of fresh coconut, ginger, and green chili gives it a delightful texture and a punch of flavor, while the spices create a rich, aromatic base. This simple yet satisfying dish will quickly become a staple in your kitchen!
Pro Tip: Pair this hearty Mugachi Usal with a side of Chapatis or Phulkas for an authentic Maharashtrian meal that’s both wholesome and delicious.
