Mung sprouts usal (Molaka Pesalu)

Sprouts are very good source  of vitamins, protein, minerals and dietary fiber. It is best to consume sprouts raw to get the maximum benefits. Its good to eat a hand full of sprouts every day to increase digestion, boost your metabolism, weight loss, cancer prevention, immunity booster to name a few of the many benefits.  I made this for lunch last week and it was very filling and delicious. It is a good snack for kids after school, add some chaat masala and enjoy. Usal is a Maharashtrian dish made with matki or moth beans. You can use any sprouted beans to make this dish. I used mung sprouts. Here is the recipe

Soaking time: 6-8 hours
Sprouting time: 2 days
Preparation time: 30 min
Serving : 4 people

Ingredients

1 cups dry mung beans( after sprouting yields about 2 1/2 cups)
1 small onion
1 medium tomato chopped
2 green chillies
1/2 cup grated carrot
1/4 cup finely chopped coriander leaves
1/2 tsp mustard seeds

1/2 tsp cumin seeds
1/2 tsp turmeric
1/2 tsp coriender/cumin powder
1/2 tsp garam masala
1/4 amchur powder
1/2 tsp lemon juice (optional)
Salt to taste
1 tsp oil


Procedure

How to make the sprouts:

1. Wash and soak the mung beans in a cup with enough water for 6-8 hours. I usually' soak it over night.
2. Drain the water completely and transfer the beans to a cheese cloth/muslin cloth tie a knot and keep it in a dish bigger than required and cover and keep it in dry and warm place. I usually keep it in my oven undisturbed
3. After a day open and check for sprouts and sprinkle just a hand full of water on the mung sprouts and tie the cloth, put it back in the dish, cover and let it sit for one more day.
4. Open the knot and you will see long sprouts ready to eat.

How to make Usal:

1. Heat oil in a large saucepan or Kadhai
2. Add the mustard seeds and when it cracks add the cumin seeds
3. Add the onion and green chillies and saute for a minute
4. Add the tomatoes, turmeric powder, coriander/cumin powder, amchur powder, salt and cook until the tomatoes are done but not mushy
5. Add the sprouted mung and mix well
6. Add a little water so it does not stick to the saucepan, cover with a lid and cook for 15 minutes at medium flame.
7. Stir every few minutes and if needed sprinkle some water to prevent sticking.
8. Add grated carrot on the top and cook for 5 minutes.
9. Add the garam masala and coriander leaves and mix well.
10. Turn of the stove and add the lemon juice.
11. Serve hot.

You can also pressure cook the mung sprouts for 3 whistles and then add it to the gravy, this will reduce your cooking time. Just have to mix everything together and cook for 5 minutes and serve. I like mine a little crunchy and prefer doing it on the stove top.

Add chaat masala instead of amchur powder if you like.
My sprouts look so long as I also had some store bought sprouted mung which are super crunchy and long as you can see in the picture.

Enjoy!!