Misal

Name: Misal
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2
Ingredients: 1 Tbsp Moth Beans (Matki); As Required Water; 1/8 Tsp Salt; 1/8 Cup Dry Peas (Vatana); As Required Water; 1/2 Tbsp Whole Bengal Gram (Chana); As Required Water; 2.5 Tbsp Chopped Onion; 2 Tbsp Chopped Tomato; 1 Tsp Chopped Garlic; 1 Tsp Chopped Ginger; 1 Tsp Chopped Coriander Leaves; 1 Tsp Garam Masala; 1 Tsp Red Chilly Powder; 1/2 Tsp Turmeric Powder (Haldi); 1/2 Tsp Asafoetida (Hing); 1/4 Tsp Salt; 2 Tsp Oil; As Required Water

15 mins Cooking Time

2 Servings

Diversity score

Sources of Calories

Protein 13%

Carbs 41%

Fats 46%

Traditional Recipe

One Pot Recipe

Gluten Free

Lactose Free

The FitterEats Matki Misal Recipe is a variation of the popular Maharashtrian vegetarian dish, that's gluten-free and lactose-free. Best served for lunch, dinner or as an evening snack, the flavors of this 'usal misal rassa' as it is colloquially known, are spicy and vibrant. It has high fiber content and gives a great boost to your daily intake of iron, protein, potassium, and calcium. Tastes delicious when it's paired with a Butter Bun pav or Roti.

Ingredients

For Soaked Matki (overnight) & Boiled

1 Tbsp Moth Beans (Matki)
As Required Water
1/8 Tsp Salt

For Soaked White Vatana (overnight)

1/8 Cup Dry Peas (Vatana)
As Required Water

For Soaked Chana Overnight & Sprouted

1/2 Tbsp Whole Bengal Gram (Chana)
As Required Water

For Curry

2.5 Tbsp Chopped Onion
2 Tbsp Chopped Tomato
1 Tsp Chopped Garlic
1 Tsp Chopped Ginger
1 Tsp Chopped Coriander Leaves
1 Tsp Garam Masala
1 Tsp Red Chilly Powder
1/2 Tsp Turmeric Powder (Haldi)
1/2 Tsp Asafoetida (Hing)
1/4 Tsp Salt
2 Tsp Oil
As Required Water

Method

Pre Preparation

Step 1
Soak and cook matki, kala chana , vatana each and Keep aside

For Misal

Step 1
Take a kadhai, heat oil , chopped garlic, chopped ginger, hing, chopped onion, chopped tomato, red chilly powder, haldi, salt and garam masala and saute well
Step 2
Then add cooked pulses and mix well
Step 3
Once mixed well, add water, chopped coriander leaves
Step 4
and bring it to a boil and stir well
Step 5
Serve hot with pav

Healthy Twist

A Tsp of Kasuri Methi Superpower to Help Reduce Heart Problems & Curb Diabetes

Cook Mode (prevent your screen from going to sleep)

NUTRITION FACTS

Approximate values

Serving Size Medium Bowl(146gm)

Amount Per ServingCalories
kcal

116

% Daily Value ^*

Total Carbohydrate 11gm 4.1%

Dietary Fiber 4gm 15.5%

Protein 4gm 8.2%

Total Fat 6gm 7.7%

^*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)