Moong Usal Bhaji

Name: Moong Usal Bhaji
Prep time: 10 min
Cook time: 17 min
Total time: 27 min
Yield: 1
Ingredients: 1/8 Cup Whole Green Gram (Moong); 2 Tbsp Chopped Onion; 1 Tbsp Chopped Tomato; 2 Tsp Ginger Garlic Paste; 7 No. Curry Leaves (Kadi Patta); 1/4 Tsp Cumin Seeds (Jeera); 1/4 Tsp Mustard Seeds (Rai); 1/4 Tsp Cumin Powder (Jeera); 1/4 Tsp Garam Masala; 1/2 Tsp Coriander Powder; 1/4 Tsp Red Chilly Powder; 2 Tbsp Grated Fresh Coconut; 1/4 Tsp Turmeric Powder (Haldi); 1/2 Tsp Salt; 1 Tsp Oil; As Required Water

17 mins Cooking Time

1 Serving

Diversity score

Sources of Calories

Protein 15%

Carbs 38%

Fats 47%

Gluten Free

High Fiber

Lactose Free

This is a quintessential dry vegetable dish from the lands of Maharashtrian, but a favorite across India too. Savory and delicious, it is rich in total fiber, protein, iron (F,e), and potassium (k). This flavorful vegetarian and vegan recipe can be had as a lunch and dinner main course dish. Have it with rice, bajra bhakri, masala roti, or roti, and make your meal interesting. It's a quick and easy high fiber and gluten-free recipe.

Ingredients

1/8 Cup Whole Green Gram (Moong)
2 Tbsp Chopped Onion
1 Tbsp Chopped Tomato
2 Tsp Ginger Garlic Paste
7 No. Curry Leaves (Kadi Patta)
1/4 Tsp Cumin Seeds (Jeera)
1/4 Tsp Mustard Seeds (Rai)
1/4 Tsp Cumin Powder (Jeera)
1/4 Tsp Garam Masala
1/2 Tsp Coriander Powder
1/4 Tsp Red Chilly Powder
2 Tbsp Grated Fresh Coconut
1/4 Tsp Turmeric Powder (Haldi)
1/2 Tsp Salt
1 Tsp Oil
As Required Water

Method

Pre Preparation

Step 1
Soak and cook whole moong

Preparation

Step 1
Heat oil in a pan, rai, jeera, leaves of kadi patta and let it crackle
Step 2
Add gingergarlic paste, chopped onions, chopped tomato, and saute well
Step 3
Now add haldi dhania powder, red chilly powder, jeera powder, and freshly grated coconut, garam masala, and saute all the ingredients well
Step 4
Then add the cooked moong and saute well adding a little water
Step 5
Season with salt and let it cook well
Step 6
Serve with hot chapati

Healthy Twist

A new way to inculcate proteins and fats by adding grated Paneer that will improve bone and teeth health

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Allergies

Tree Nut

Coconut

Turmeric

Red Chilli

Mustard

Food Additives

Garlic

Tomato

NUTRITION FACTS

Approximate values

Serving Size Medium Bowl(126gm)

Amount Per ServingCalories
kcal

159

% Daily Value ^*

Total Carbohydrate 14gm 5.0%

Dietary Fiber 6gm 22.5%

Protein 6gm 12.7%

Total Fat 8gm 10.8%

^*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)