Healthy Moth Beans Misal Pav Recipe
Ingredients:
For the moth beans misal curry:
- 1 cup moth beans (matki), soaked overnight and sprouted (or just soaked)
- 1 tbsp oil (olive, mustard, or any healthy oil)
- 1 tsp mustard seeds
- 1/2 tsp cumin seeds
- 1 medium onion, finely chopped
- 1-2 green chilies, chopped (adjust to taste)
- 1 tsp ginger-garlic paste
- 1 large tomato, finely chopped
- 1/2 tsp turmeric powder
- 1 tsp red chili powder (adjust to taste)
- 1 tsp coriander powder
- 1/2 tsp garam masala
- Salt to taste
- 2 cups water (adjust for desired curry consistency)
For the dry spice mix (optional for extra flavor):
- 1 tsp goda masala or garam masala
For garnishing and serving:
- 1 small onion, finely chopped
- 1 small tomato, finely chopped
- Fresh coriander leaves, chopped
- Lemon wedges
- Pav (preferably whole wheat or multigrain for a healthier option)
- Farsan or sev (optional, use sparingly or skip for a healthier version)
Instructions:
1. Prepare the Moth Beans:
- Pressure cook the soaked and sprouted moth beans with 2 cups of water and a pinch of salt for 3-4 whistles or until tender but not mushy.
2. Make the Misal Curry:
- Heat oil in a pan, add mustard seeds and cumin seeds. When they splutter, add chopped onions and sauté until golden brown.
- Add ginger-garlic paste and green chilies; sauté for 1 minute.
- Add chopped tomatoes and cook until soft and oil starts separating.
- Add turmeric, red chili powder, coriander powder, garam masala, and salt. Mix well.
- Add the cooked moth beans along with the cooking liquid. Add more water if needed to reach desired consistency.
- Simmer on low heat for 7-10 minutes to let the flavors meld.
- Adjust seasoning as needed.
3. Serve:
- In serving bowls, pour the hot misal curry.
- Garnish with chopped onions, tomatoes, fresh coriander, and a squeeze of lemon juice.
- Sprinkle a little farsan or sev if you like some crunch (optional).
- Serve immediately with warm pav buns (preferably whole wheat or multigrain).
Tips for a Healthier Misal Pav:
- Use sprouted moth beans to increase protein and nutrient absorption.
- Use whole wheat or multigrain pav instead of white bread.
- Skip or limit farsan/sev to reduce fried and processed ingredients.
- Add more veggies like grated carrots or chopped spinach to the curry for extra fiber.
- Serve with a side of fresh salad or yogurt.