Usal ( Healthy Subzi)


Usal ( Healthy Subzi)

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A traditional Maharashtrian preparation made healthier using an assortment of sprouted pulses. Sprouting not only increases the protein content but also makes the dish easier to digest and richer in calcium. While some methods of preparation use kokum, we have used tomatoes for tang so that it can be made easily by everybody, even in regions where kokum is not available.

Usal ( Healthy Subzi) recipe - How to make Usal ( Healthy Subzi)

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients

1 cup mixed sprouts (moong , chana , matki etc.)
2 tsp oil
1 tsp cumin seeds (jeera)
1/4 tsp asafoetida (hing)
1/2 cup chopped onions
1 cup chopped tomatoes
3 tbsp readymade dry garlic chutney
1/2 tsp turmeric powder (haldi)
salt to taste

For The Garnish
1/4 cup finely chopped onions
2 tbsp finely chopped coriander (dhania)

For Serving
lemon wedges

Method
    Method
  1. Heat the oil in a pressure cooker and add the cumin seeds and asafoetida.
  2. When the cumin seeds crackle, add the onions and sauté on a medium flame for 1 minute.
  3. Add the tomatoes and cook on a medium flame for 2 minutes, while stirring occasionally.
  4. Add the dry garlic chutney, mix well and cook on a medium flame for 1 minute, while stirring once in between.
  5. Add the mixed sprouts, turmeric powder, salt and 1½ cups of water, mix well and pressure cook for 3 whistles.
  6. Allow the steam to escape before opening the lid.
  7. Garnish with onions and coriander and serve hot with lemon wedges.
Nutrient values (Abbrv) per serving
Energy98 cal
Protein3.2 g
Carbohydrates10.4 g
Fiber2.8 g
Fat4.8 g
Cholesterol0 mg
Sodium8 mg

Reviews

Usal ( Healthy Subzi)
 on 29 Jul 14 03:59 PM
5

Use of mixed sprouts in this recipe makes it totally healthy and nutritious...sprouting not only improves its digestion level but also makes it much more nutritious...loved this recipe...