Heart-Healthy Misal
Experience the nourishing delight of Heart-Healthy Misal, a wholesome twist on the traditional Maharashtrian comfort food. Packed with nutrient-rich moong and matki sprouts, hearty brown rice, and a vibrant blend of spices like turmeric, cumin, and coriander, this recipe is designed for flavor and wellness. Cooked in low-sodium vegetable broth and complemented by the tang of fresh lemon and optional low-fat yogurt, each bowl is a perfect blend of warmth and health. Ready in under an hour and rich in plant-based protein and fiber, this guilt-free dish is ideal for anyone seeking a nutritious, satisfying meal. Treat your taste buds and maintain your health with this easy-to-make, heart-friendly Indian classic.
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Recipe Information
Ingredients
- 2 cups Moong sprouts
- 2 cups Matki (moth bean) sprouts
- 1 cup Brown rice
- 1 large, finely chopped Onion
- 2 medium, finely chopped Tomato
- 1 inch piece, grated Ginger
- 4 cloves, minced Garlic
- 2 finely chopped Green chili
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 10 Curry leaves
- 4 cups Low-sodium vegetable broth
- 1 tablespoon Olive oil
- 0.5 teaspoon or to taste Salt
- 0.5 cup, chopped Fresh coriander leaves
- 1 sliced for serving Lemon
- 1 cup (optional, for serving) Low-fat yogurt
Instructions
Rinse the moong and matki sprouts thoroughly under running water. Drain and set aside.
Cook the brown rice according to package instructions with 2 cups of water. Once cooked, fluff with a fork and set aside.
In a large pan, heat olive oil over medium heat. Add mustard seeds and cumin seeds. Allow them to splutter.
Add chopped onion and sauté until translucent.
Stir in grated ginger, minced garlic, and green chili. Cook for 1-2 minutes until fragrant.
Add chopped tomatoes, turmeric powder, red chili powder, coriander powder, and curry leaves. Cook until the tomatoes soften and oil starts separating from the masala.
Add sprouts to the mixture and mix well. Pour in the low-sodium vegetable broth. Stir everything together.
Cover the pan and let it cook on a medium flame for about 20 minutes or until the sprouts are cooked and the flavors are well combined.
Add salt according to taste.
To serve, place a portion of the cooked brown rice in a bowl. Top with the prepared sprout mixture.
Garnish with fresh coriander leaves and a slice of lemon.
Serve hot with a side of low-fat yogurt, if desired.
Nutrition Facts
Calories |
1241 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.0 g | 33% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 16 mg | 5% | |
| Sodium | 4420 mg | 192% | |
| Total Carbohydrate | 212.5 g | 77% | |
| Dietary Fiber | 41.8 g | 149% | |
| Total Sugars | 78.7 g | ||
| Protein | 63.4 g | 127% | |
| Vitamin D | 3.4 mcg | 17% | |
| Calcium | 1312 mg | 101% | |
| Iron | 22.0 mg | 122% | |
| Potassium | 5513 mg | 117% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
