USAL

This recipe is curated to provide numerous health benefits while keeping calories to a minimum. It features powerful, nutritious and simple ingredients.

Ingredients:

  • 1/4 cup sprouted moong (green gram) or matki (moth beans)
  • 1/4 cup chopped onions
  • 1 small tomato, chopped
  • 1 green chili, chopped
  • 1/4 tsp turmeric powder
  • 1/4 tsp red chili powder
  • 1/4 tsp garam masala
  • 1/4 tsp cumin seeds
  • 1/4 tsp mustard seeds
  • 1/2 tsp ginger-garlic paste
  • 1/2 tsp ghee
  • 1/4 cup water
  • Salt to taste
  • 1 tbsp chopped coriander leaves for garnish
  • 1/4 tsp lemon juice (optional)

Directions:

  1. Heat 1/2 tsp ghee in a pan, add mustard seeds and cumin seeds, and let them splutter.
  2. Add chopped onions and sauté until they turn golden brown.
  3. Add ginger-garlic paste and green chili, sauté for 1 minute until fragrant.
  4. Add chopped tomatoes and cook until they soften.
  5. Stir in turmeric powder, red chili powder, garam masala and salt.
  6. Add sprouted moong or matki and water, then cover and cook for 8-10 minutes until the sprouts are tender.
  7. Turn off the heat, add lemon juice, and garnish with chopped coriander leaves.
  8. Serve hot with chapati or as a side dish.

Health benefits of the ingredients:

  • Sprouted Moong (Green Gram) or Matki (Moth Beans): High in protein and fiber, support digestion, and help regulate blood sugar levels.
  • Veggies (Onions, Tomato, Green Chili): Rich in vitamins, antioxidants, and fiber, boost immunity, promote heart health, and aid digestion.
  • Spices (Turmeric, Red Chili Powder, Garam masala, Cumin Seeds, Mustard Seeds): Improve digestion, have anti-inflammatory and antioxidant properties.
  • Ghee: Clarified butter rich in healthy fats, supporting digestion, boosting immunity, and providing a source of energy.
  • Ginger-Garlic Paste: Supports digestion, boosts immunity, and has antibacterial and anti-inflammatory benefits.
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