Soy-Free Misal
Discover the bold and aromatic flavors of **Soy-Free Misal**, a wholesome and protein-packed twist on the beloved traditional Maharashtrian dish. This version uses sprouted green moong beans as the star ingredient, simmered in a tantalizing spiced gravy made with tamarind, tomatoes, and fragrant Indian spices like garam masala and turmeric. Garnished with crunchy farsan, fresh coriander leaves, and a zesty squeeze of lemon, this dish offers an irresistible balance of textures and flavors. Perfect for those avoiding soy or seeking a nutritious, plant-based meal, this misal is served with pav or bread for a comforting, hearty experience. Ready in just about an hour, it’s an easy and flavorful meal to include in your weekly rotation. Keywords: soy-free misal, sprouted moong beans recipe, Maharashtrian misal, vegan Indian curry, healthy Indian recipes.
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Recipe Information
Ingredients
- 2 cups Green moong beans (sprouted)
- 3 tablespoons Oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 1 pinch Asafoetida
- 10 leaves Curry leaves
- 1 medium Onion (chopped)
- 2 medium Tomato (chopped)
- 1 tablespoon Ginger-garlic paste
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 1 teaspoon Garam masala
- to taste Salt
- 2 tablespoons Tamarind pulp
- 4 cups Water
- 1 wedge Lemon
- 0.5 cup Farsan
- 2 tablespoons Coriander leaves (chopped)
- 2 pieces Green chilies (optional)
- 4 pieces Bread or Pav (to serve)
Instructions
Rinse the sprouted green moong beans thoroughly and set aside.
Heat oil in a large pan over medium heat. Add mustard seeds and let them crackle.
Add cumin seeds, a pinch of asafoetida, and curry leaves. Stir for a few seconds until aromatic.
Add chopped onions and sauté until they turn golden brown.
Add ginger-garlic paste and fry for another minute until the raw smell disappears.
Add chopped tomatoes, turmeric powder, red chili powder, garam masala, and salt. Cook until tomatoes are soft and the oil starts to separate.
Add sprouted moong beans and mix well to coat them with the spice mixture.
Add water and tamarind pulp. Stir well and bring to a boil. Lower the heat and let it simmer for 20-25 minutes until beans are cooked and the curry thickens.
Adjust seasoning if necessary and remove from heat.
Serve hot misal in bowls. Top with a generous amount of farsan, a sprinkle of chopped coriander leaves, and squeeze a lemon wedge over each serving.
Serve with bread or pav, and optional chopped green chilies on the side for added heat.
Nutrition Facts
Calories |
1877 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 96.1 g | 123% | |
| Saturated Fat | 17.4 g | 87% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4215 mg | 183% | |
| Total Carbohydrate | 225.1 g | 82% | |
| Dietary Fiber | 28.4 g | 101% | |
| Total Sugars | 57.9 g | ||
| Protein | 47.8 g | 96% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 419 mg | 32% | |
| Iron | 17.5 mg | 97% | |
| Potassium | 2438 mg | 52% | |
*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.
