Moong Gathi
A rustic and hearty Maharashtrian curry made with protein-rich sprouted mung beans. Simmered in a fragrant coconut-onion base with a special blend of Goda masala, this dish is pure comfort food.
For 4 servings
5 steps. 30 minutes total.
- 1
Step 1
- a.Pressure Cook the Sprouted Moong
- b.In a pressure cooker, combine the rinsed sprouted moong beans, 1 cup of water, and 1/4 tsp of salt.
- c.Secure the lid and pressure cook on medium heat for 2 whistles, which should take about 10-12 minutes.
- d.Turn off the heat and allow the pressure to release naturally. The beans should be soft but retain their shape. Set aside.
- 2
Step 2
- a.Prepare the 'Vaatan' (Coconut-Onion Paste)
- b.Heat 1 tbsp of oil in a pan or kadai over medium heat.
- c.Add the sliced onions and sauté for 6-8 minutes, stirring occasionally, until they are evenly golden brown.
- d.Add the grated dry coconut and roast for another 2-3 minutes, stirring continuously, until it turns fragrant and a light golden color. Be careful not to burn it.
- e.Turn off the heat and let this mixture cool down completely.
- f.Once cooled, transfer the roasted onion and coconut to a grinder. Add 2-3 tbsp of water and grind to a smooth, thick paste.
- 3
Step 3
- a.Make the Curry Base
- b.In the same pan, heat the remaining 2 tbsp of oil over medium heat.
- c.Add the mustard seeds and let them splutter. Immediately add the cumin seeds, asafoetida, and curry leaves. Sauté for 30 seconds until fragrant.
- d.Add the ginger-garlic paste and cook for about 1 minute until the raw aroma disappears.
- e.Add the ground onion-coconut paste (vaatan) and cook for 4-5 minutes, stirring frequently, until the paste darkens slightly and begins to release oil from the sides.
- f.Stir in the chopped tomatoes and cook for 3-4 minutes until they become soft and mushy.
- g.Add the turmeric powder, red chili powder, and Goda masala. Sauté for another minute until the spices are aromatic.
- 4
Step 4
- a.Simmer and Finish the Gathi
- b.Add the pressure-cooked sprouted moong along with its cooking water to the pan.
- c.Pour in an additional 1.5 cups of hot water. Add the remaining salt and the optional jaggery. Stir everything well to combine.
- d.Bring the curry to a rolling boil, then reduce the heat to low.
- e.Cover the pan and let the gathi simmer for 8-10 minutes, allowing the flavors to meld together beautifully.
- f.Check the consistency. If it's too thick for your liking, add a little more hot water and simmer for another minute.
- 5
Step 5
- a.Garnish and Serve
- b.Turn off the heat and garnish generously with freshly chopped coriander leaves.
- c.Serve the Moong Gathi hot with traditional Maharashtrian breads like Bhakri (jowar or bajra roti), Chapati, or with steamed rice.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best flavor, ensure you roast the onion and coconut until they are a deep golden brown. This step is crucial for the authentic taste and color of the curry.
- 2Goda masala is a unique Maharashtrian spice blend with a slightly sweet and pungent aroma. Using it is highly recommended for authenticity.
- 3Do not overcook the moong beans initially, as they will continue to cook in the gravy and can become mushy.
- 4Adding a small amount of jaggery (gul) helps to balance the spicy and tangy flavors, giving the curry a more rounded taste.
- 5Always use hot water to adjust the gravy's consistency. Adding cold water can alter the taste and cooking process.
Adapt it for your goals.
With Vegetables
Add cubed potatoes or drumstick pieces along with the moong beans in the pressure cooker for a more wholesome curry.
Jain VersionJain Version
To make it Jain-friendly, skip the onion and ginger-garlic paste. You can add a bit more tomato and asafoetida to compensate for the flavor.
Spicier VersionSpicier Version
For extra heat, add 1-2 slit green chilies during the tempering (tadka) step along with the mustard and cumin seeds.
Creamier TextureCreamier Texture
For a slightly creamier and richer gravy, use fresh grated coconut instead of dry coconut when making the 'vaatan'.
Why this is on our healthy list.
Excellent Source of Protein
Sprouted moong beans are packed with plant-based protein, which is essential for muscle repair, growth, and overall body function.
High in Dietary Fiber
The high fiber content from the sprouts and vegetables aids in digestion, promotes a feeling of fullness, and helps maintain stable blood sugar levels.
Boosts Immunity
Spices like turmeric contain curcumin, a compound with anti-inflammatory and antioxidant properties that help strengthen the immune system.
Rich in Vitamins and Minerals
Sprouting increases the availability of nutrients like Vitamin C, Vitamin K, iron, and potassium, making this dish highly nutritious.
Frequently asked questions
Yes, Moong Gathi is very healthy. Sprouted moong beans are an excellent source of plant-based protein, dietary fiber, vitamins, and minerals. The sprouting process also makes them easier to digest. This curry is nutritious and wholesome.