Maharashtrian Misal Pav

Maharashtrian Misal Pav is a spicy and flavorful lentil-based curry served with soft bread rolls, perfect for a hearty dinner. This gluten-free dish is packed with protein and spices, offering a delightful balance of flavors and textures.

Ingredients

• Sprouted moth beans - 200 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, finely chopped
• Ginger-garlic paste - 1 tablespoon
• Green chili - 1, slit
• Curry leaves - 8-10 leaves
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Garam masala - 1 teaspoon
• Coriander powder - 1 teaspoon
• Coconut (grated) - 2 tablespoons
• Fresh coriander leaves - 2 tablespoons, chopped
• Lemon - 1, cut into wedges
• Salt - to taste
• Oil - 2 tablespoons
• Pav (gluten-free bread rolls) - 4 pieces

Steps

1. Soak the moth beans overnight, then drain and sprout them for 24 hours.
2. In a large pan, heat oil over medium heat. Add mustard seeds and let them splutter.
3. Add cumin seeds, curry leaves, and chopped onions. Sauté until the onions turn golden brown.
4. Stir in the ginger-garlic paste and green chili, cooking for an additional 2 minutes.
5. Add chopped tomatoes and cook until they soften, about 5 minutes.
6. Add turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook for 2 minutes.
7. Add the sprouted moth beans, stir well, and pour in enough water to cover the beans. Bring to a boil, then simmer for 20 minutes until cooked through.
8. Once the beans are cooked, stir in garam masala and grated coconut. Cook for another 2-3 minutes.
9. Garnish with fresh coriander leaves.
10. Serve hot with pav and lemon wedges on the side.

Nutrition

• Calories: 400
• Protein: 20 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein due to sprouted beans, supporting muscle health.
• Rich in dietary fiber, promoting digestive health.

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