Nut-Free Misal
Savor the vibrant flavors of traditional Maharashtrian cuisine with this Nut-Free Misal recipe, a delightful twist on the classic dish designed for those with nut allergies. Highlighting sprouted moong beans as the protein-packed star, this dish boasts an aromatic blend of spices like turmeric, garam masala, and coriander powder, complemented by fresh tomatoes and a zesty lemon finish. Perfectly simmered to create a hearty, wholesome curry, this nut-free version delivers all the comfort of Misal without compromising on taste. Served with pav (soft bread rolls) or rice, it's a crowd-pleasing meal that’s as nourishing as it is delicious. Quick to prepare, allergy-friendly, and bursting with flavor, Nut-Free Misal is the ultimate addition to your weeknight dinner rotation.
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Recipe Information
Ingredients
- 1 cup Sprouted moong beans (green gram)
- 2 tablespoons Oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 0.25 teaspoon Asafoetida (hing)
- 1 medium Onion, finely chopped
- 1 tablespoon Ginger-garlic paste
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 1 teaspoon Garam masala
- 1 teaspoon Coriander powder
- 2 medium Tomatoes, finely chopped
- 1 teaspoon Salt
- 3 cups Water
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh coriander leaves, chopped
Instructions
Rinse the sprouted moong beans under cold water and set aside.
In a large pan, heat the oil over medium heat. Add the mustard seeds and let them crackle.
Add the cumin seeds and asafoetida, sauté for a few seconds until aromatic.
Add the chopped onion and sauté until it turns golden brown.
Mix in the ginger-garlic paste and sauté for a minute until the raw smell disappears.
Add turmeric powder, red chili powder, garam masala, and coriander powder to the pan. Cook the spices for a minute.
Toss in the chopped tomatoes and add salt. Cook until the tomatoes are soft and the oil starts to release from the sides.
Add the sprouted moong beans to the pan and mix well with the masala.
Pour in the water and bring the mixture to a boil.
Lower the heat, cover, and let it simmer for 20-25 minutes or until the moong beans are tender.
Adjust the salt and spices as needed, then add the lemon juice and stir well.
Garnish with chopped fresh coriander leaves before serving.
Serve Nut-Free Misal hot with pav (bread rolls) or rice.
Nutrition Facts
Calories |
478 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.1 g | 41% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2433 mg | 106% | |
| Total Carbohydrate | 45.1 g | 16% | |
| Dietary Fiber | 12.4 g | 44% | |
| Total Sugars | 20.3 g | ||
| Protein | 12.5 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 203 mg | 16% | |
| Iron | 8.8 mg | 49% | |
| Potassium | 1350 mg | 29% | |
*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.
