Mooga Gashi
A comforting and authentic Goan curry made with sprouted moong beans, drumsticks, and a freshly ground coconut-spice paste. This wholesome, protein-rich dish is a staple in Goan households, offering a perfect balance of earthy, tangy, and subtly sweet flavors. It is traditionally served with steamed rice.
For 4 servings
Prepare the Coconut Masala Paste
- In a small pan over low heat, dry roast the dried red chillies and coriander seeds for 1-2 minutes until they release a fragrant aroma. Be careful not to burn them.
- Allow the roasted spices to cool completely.
- Transfer the cooled spices to a grinder jar. Add the grated fresh coconut and 1/4 tsp of the turmeric powder.
- Add about 1/2 cup of water and grind to a very smooth, thick paste. Set aside.
Cook the Sprouts and Drumsticks
- Heat coconut oil in a deep pot or kadai over medium heat. Add the mustard seeds and let them splutter.
- Once they splutter, add the curry leaves and hing. Sauté for 30 seconds until the leaves are crisp and fragrant.
- Add the sprouted moong beans, drumstick pieces, the remaining 1/2 tsp of turmeric powder, and 2 cups of water. Stir well.
- Bring the mixture to a boil. Then, reduce the heat, cover the pot, and cook for 10-12 minutes until the sprouts and drumsticks are tender but still hold their shape.
Combine and Simmer the Curry
- Stir the ground coconut masala paste into the pot with the cooked sprouts.
- Add the kokum petals, jaggery, and salt. Mix everything gently to combine.
- If the curry is too thick, add a little more warm water to reach your desired consistency.
- Bring the curry to a gentle simmer. Do not boil it vigorously after adding the coconut paste.
- Reduce the heat to low, cover, and let it simmer for another 8-10 minutes for the flavors to meld together beautifully.
Serve
- Check the seasoning and adjust salt or jaggery if needed. Remove the kokum petals before serving if you prefer.
- Serve the Mooga Gashi hot with steamed rice or Goan pao for an authentic meal.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, ensure your moong beans are well-sprouted with tails at least 1-inch long. This process takes 24-36 hours.
- 2Using fresh coconut is key to the authentic creamy flavor of this dish. Frozen grated coconut can be used as a substitute.
- 3Do not overcook the sprouts, as they can become mushy. They should be tender but have a slight bite.
- 4The consistency of the gravy can be adjusted by adding more or less water. Goan gashi is typically a thick curry.
- 5For a richer flavor, you can lightly roast the grated coconut before grinding it.
Adapt it for your goals.
Vegetable Addition
Add 1 medium potato (cubed) or a few pieces of raw banana along with the drumsticks for a heartier curry.
Spice LevelSpice Level
Adjust the number of dried red chillies to increase or decrease the heat. Using Bedgi chillies will give a vibrant color with moderate heat.
TanginessTanginess
If you don't have kokum, you can use 1 tsp of tamarind paste diluted in 2 tbsp of warm water. Add it during the final simmering stage.
Jain/No Onion GarlicJain/No Onion-Garlic
This recipe is naturally free of onion and garlic, making it suitable for those who avoid them.
Why this is on our healthy list.
Rich in Plant-Based Protein
Sprouted moong beans are an excellent source of plant-based protein, which is essential for muscle repair, cell growth, and overall body function.
High in Dietary Fiber
The combination of sprouts and vegetables makes this dish high in dietary fiber, which aids digestion, promotes gut health, and helps in maintaining stable blood sugar levels.
Boosts Immunity
Ingredients like drumsticks, turmeric, and other spices are known for their immune-boosting and anti-inflammatory properties, helping to strengthen the body's natural defenses.
Frequently asked questions
Wash and soak 1 cup of moong beans in water overnight (8-10 hours). The next day, drain the water completely, wrap the beans in a damp muslin cloth, and keep them in a warm, dark place. Sprinkle water on the cloth every 8-10 hours to keep it moist. They will sprout in 24-36 hours.