Mugachi Usal Recipe – Spicy Moong Sprouted Sabzi
(A Delightful Maharashtrian Recipe with a Protein-Packed Twist)
Overview:
Mugachi Usal is a flavorful and nutritious Maharashtrian dish made with green moong sprouts. This spicy and tangy dish is a wholesome combination of turmeric, mustard seeds, cumin, fresh coconut, and curry leaves that make for a perfect high-protein vegetarian lunch. Served traditionally with soft phulkas or roti, it makes for a comforting yet healthy meal.
Course: Lunch
Cuisine: Maharashtrian
Diet: High Protein, Vegetarian
Servings: 4
Total Time: 30 Minutes
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Ingredients:
| Ingredient | Quantity |
|---|---|
| Green Moong Sprouts | 1 cup |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Mustard Seeds | 1 teaspoon |
| Asafoetida (Hing) | 1 pinch |
| Green Chilli (finely chopped) | 1 |
| Fresh Ginger (grated) | 1-inch piece |
| Fresh Coconut (grated) | 2 tablespoons |
| Lemon Juice | 1 tablespoon |
| Salt | To taste |
| Water | As required |
| Curry Leaves | 1 sprig |
| Dry Red Chillies | 2 |
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | ~120 kcal |
| Protein | ~8g |
| Carbohydrates | ~20g |
| Fat | ~4g |
| Fiber | ~5g |
| Sodium | ~200mg |
| Vitamin C | ~10% of Daily Value |
Instructions:
Step 1: Prepare Moong Sprouts
Start by placing the green moong sprouts in a pressure cooker. Add 1/4 cup of water, salt, and turmeric powder. Pressure cook for 3 whistles, then turn off the heat and allow the cooker to cool. This will ensure the sprouts are cooked just right and tender.
Step 2: Tempering the Spices
Heat a flat skillet or frying pan over medium heat. Add a tablespoon of oil, and once hot, splutter the mustard seeds and cumin seeds (jeera) until they begin to crackle. Immediately add a pinch of asafoetida (hing) for a unique fragrance that infuses the oil.
Step 3: Add Flavorful Aromatics
To the hot tempering, add the curry leaves, finely chopped green chili, and grated ginger. Stir-fry for about 1-2 minutes, letting the flavors combine. The aroma of ginger and curry leaves should start to fill your kitchen.
Step 4: Combine with Sprouts
Next, add the freshly grated coconut to the pan. Stir it well with the spices, allowing it to cook for a minute. Once the coconut releases its aroma, add the cooked moong sprouts (drained if there is excess water). Mix everything together, ensuring that the sprouts are well coated with the spices.
Step 5: Adjust Seasoning and Serve
Stir-fry the Mugachi Usal for an additional 2-3 minutes, allowing all the flavors to meld. Check the seasoning and adjust salt if necessary. Turn off the heat and finish with a splash of fresh lemon juice for a tangy kick.
Step 6: Serve and Enjoy
Mugachi Usal is now ready to be served! Enjoy this healthy and spicy moong sprout dish with soft phulkas, a bowl of Punjabi Bhindi Kadhi, and a refreshing Kachumber Salad made with cucumber, onion, and tomatoes. Perfect for a quick and satisfying weekday lunch or dinner.
Pro Tips for the Perfect Mugachi Usal:
- Sprouting Moong Beans: If you have time, consider sprouting the moong beans at home for an even fresher taste and added nutrition. Soak the beans for 8-12 hours, then drain and leave them in a warm place to sprout for 1-2 days.
- Adjust Spice Levels: The green chili in this recipe gives it a nice heat, but if you prefer a milder version, you can omit it or use less.
- Coconut Substitution: If fresh coconut is unavailable, you can use dried coconut flakes or even coconut milk for a creamier texture.
Why You’ll Love Mugachi Usal:
- Quick and Easy: Ready in just 30 minutes, making it a great dish for a quick weekday meal.
- High in Protein: Green moong sprouts are packed with plant-based protein, making this a perfect vegetarian choice for muscle building.
- Vibrant and Flavorful: The blend of spices, coconut, and fresh lemon juice elevates the simple moong sprouts into a vibrant, flavorful dish.
Mugachi Usal is not just about flavor; it’s about enjoying the wholesome goodness of sprouted moong beans, steeped in authentic Maharashtrian flavors. Whether you’re looking for a protein-packed lunch or a light dinner, this spicy, tangy dish will surely satisfy your cravings.
