Sprouted Green Moong Sabji (Moogachi Usal)
A healthy and protein-rich sprouted green moong sabji packed with flavors and nutrition, perfect for a wholesome meal!

1 bowl
For 2 people
Difficulty
Easy
Taste
Spicy
Health Benefits
Rich in Protein: Sprouted green moong provides high-quality plant-based protein.
High in Fiber: Promotes digestive health and keeps you full for longer.
Low in Calories: Ideal for weight management.
Rich in Antioxidants: Helps in fighting oxidative stress and inflammation.
Boosts Immunity: Ingredients like ginger, garlic, and curry leaves strengthen the immune system.
180 kcal
in 139g
Protein:
10g
Fats:
5g
Carbs:
25g
Cholesterol:
0mg
Sodium, Na:
150mg
Potassium, K:
300mg
Moogachi Usal, also known as sprouted green moong sabji, is a nutritious and flavorful Indian dish that combines the health benefits of sprouted green moong with aromatic spices. This dish is perfect for a healthy lunch or dinner, offering a balance of protein, fiber, and essential vitamins.
Ingredients
2
2 cups Sprouted green moong
1 tablespoon Oil
1 teaspoon Cumin seeds
1 teaspoon Mustard seeds
quarter teaspoon Asafoetida
6 pieces Curry leaves
1 Chopped Chopped tomato
1 teaspoon Grated ginger
1 teaspoon Grated garlic
half teaspoon Turmeric powder
1 teaspoon Red chili powder
half teaspoon Goda masala or garam masala
half teaspoon Coriander powder
1 cup Whey water
Salt as per taste
Coriander as per needed
Tips
Whey Water: If whey water is not available, you can use regular water or vegetable broth.
Spice Levels: Adjust the chili powder according to your spice preference.
Serving Suggestion: This dish pairs well with whole wheat roti or steamed rice.
Directions
Heat the Pan: Heat 1 tablespoon (15ml) of oil in a pan over medium heat.
Add Spices: Add 1 teaspoon each of cumin seeds (5g) and mustard seeds (5g). Let them splutter.
Add Asafoetida and Curry Leaves: Add 0.25 teaspoon of asafoetida (hing) (1g) and 6 curry leaves. Sauté briefly.
Add Tomato and Ginger-Garlic: Add 1 chopped tomato (100g) and 1 teaspoon each of grated ginger (5g) and garlic (5g). Sauté until the tomato turns mushy.
Add Spices: Add 0.5 teaspoon of turmeric powder (2g), 1 teaspoon of red chili powder (5g), 0.5 teaspoon of goda masala or garam masala (2g), and 0.5 teaspoon of coriander powder (2g). Mix well.
Add Sprouted Moong: Add 2 cups (200g) of sprouted green moong. Mix thoroughly.
Add Whey Water: Add 1 cup (250ml) of whey water. Cover and cook for 10-15 minutes or until the moong is tender.
Adjust Water: Add more water if necessary to achieve the desired consistency.
Garnish and Serve: Garnish with fresh coriander and serve hot with roti or rice.
Notes
Green Moong: Rich in protein, fiber, and antioxidants, it helps in digestion, boosts immunity, and supports heart health.
Ginger and Garlic: Known for their anti-inflammatory and immune-boosting properties.
Asafoetida: Aids in digestion and reduces bloating.
Related Recipes

Kala Vatana Usal (Black Peas Gravy)
Nutrient-rich and flavorful Kala Vatana Usal, packed with spices and coconut, offers a delectable taste while promoting digestive health and immunity.

Moth Bean Sabji (Mataki Usal)
Moth beans are rich in protein, fiber, and essential nutrients, aiding in digestion, promoting muscle growth, and boosting immunity.
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