Muga Ambat
A comforting Goan curry made with sprouted green moong beans and a tangy coconut-tamarind masala. It's a hearty, protein-packed vegetarian dish, perfect with steamed rice.
For 4 servings
6 steps. 30 minutes total.
- 1
Step 1
- a.Cook the Sprouted Moong: In a pressure cooker, combine the sprouted moong beans, 2 cups of water, and 1/2 tsp of salt. Cook for 1-2 whistles (or for 5-6 minutes on high pressure in an Instant Pot). Allow the pressure to release naturally. The sprouts should be soft but retain their shape. Set aside, reserving the cooking water.
- 2
Step 2
- a.Prepare the Masala Paste: In a blender, combine the grated coconut, dried red chilies, coriander seeds, turmeric powder, and tamarind paste. Add about 1/2 cup of water and grind to a very smooth, fine paste. Add a little more water if needed to facilitate grinding.
- 3
Step 3
- a.Prepare the Tempering (Tadka): Heat coconut oil in a heavy-bottomed pot or kadai over medium heat. Add the mustard seeds and let them splutter. Once they pop, add the curry leaves and hing. Sauté for about 20 seconds until fragrant.
- 4
Step 4
- a.Sauté Aromatics and Masala: Add the finely chopped onion to the pot and sauté for 4-5 minutes until it becomes soft and translucent. Then, add the ground masala paste. Cook for 5-7 minutes, stirring frequently, until the paste thickens, becomes aromatic, and you see oil separating from the sides.
- 5
Step 5
- a.Combine and Simmer: Pour the cooked moong beans along with their cooking water into the pot. Add the jaggery and the remaining 3/4 tsp of salt. Stir well to combine. If the curry is too thick, add 1/2 to 1 cup of warm water to reach your desired consistency.
- 6
Step 6
- a.Final Simmer and Serve: Bring the curry to a gentle boil, then reduce the heat to low. Cover and let it simmer for 8-10 minutes for the flavors to meld together. Taste and adjust the salt, jaggery, or tamarind if needed. Serve hot with steamed rice or Goan pao (bread).
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, lightly dry roast the coriander seeds and dried red chilies before grinding them for the masala.
- 2Do not overcook the sprouted moong; they should be soft but not mushy, retaining a slight bite.
- 3The balance of tangy (tamarind), sweet (jaggery), and spicy is key. Adjust these elements to your personal preference.
- 4For a more authentic Goan flavor, substitute tamarind with 3-4 pieces of dried kokum. Soak them in 1/4 cup of warm water and use the infused water in the curry.
- 5This curry tends to thicken as it cools. Add a splash of warm water when reheating to adjust the consistency.
Adapt it for your goals.
Add Vegetables
Incorporate vegetables like drumsticks (moringa), cubed pumpkin, or raw banana. Add them to the pressure cooker along with the moong beans.
Creamier VersionCreamier Version
For a richer curry, stir in 1/4 cup of thick coconut milk at the very end of the cooking process. Heat gently but do not bring to a boil after adding it.
No Onion VersionNo Onion Version
This dish can be made without onions for a 'Sattvic' version. The flavor will be slightly different but still delicious.
Why this is on our healthy list.
Rich in Plant-Based Protein
Sprouted moong beans are an excellent source of easily digestible protein, essential for muscle repair, growth, and overall body function.
High in Dietary Fiber
The combination of moong sprouts and coconut provides a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps maintain stable blood sugar levels.
Boosts Immunity
Spices like turmeric, along with the vitamins and minerals in moong sprouts (like Vitamin C and iron), contribute to a stronger immune system.
Good for Heart Health
The healthy fats from coconut, combined with the fiber from moong, can help manage cholesterol levels. The dish is also a good source of potassium, which supports healthy blood pressure.
Frequently asked questions
Yes, Muga Ambat is very healthy. It is rich in plant-based protein and dietary fiber from the sprouted moong beans, which aids in muscle building and digestion. The use of coconut provides healthy fats, and spices like turmeric have anti-inflammatory properties.