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sprouted vaal ki usal recipe | iron rich Maharashtrian usal | healthy pregnancy Indian usal recipe is a sabzi with a perfect blend of sweet, spicy and sour flavours. Learn how to make iron rich Maharashtrian usal.

To make sprouted vaal ki usal, heat the oil in a non-stick kadhai and add the cumin seeds. When the seeds crackle, add the asafoetida, curry leaves and ginger and sauté on a medium flame for a few seconds. Add the onions and sauté on a medium flame for 2 to 3 minutes. Add the sprouted vaal, 2½ cups of water, turmeric powder, chilli powder, kokum, jaggery, salt and coriander and mix well. Bring to boil for 3 minutes and then cover with a lid and cook on a medium flame for another 10 to 12 minutes or till the vaal is cooked, while stirring occasionally. Serve hot.

A traditional Maharashtrian preparation made healthier using sprouted vaal. Apart from boosting the nutrient content, sprouting the vaal also makes it easier to digest, making this a dish suitable for young and old alike. With many a flavourful ingredient, this iron rich Maharashtrian usal is a treat for your taste buds.

Moreover, the use of kokum and jaggery in the preparation not only ensures a super tangy flavour, but also increases the iron content. A thoughtful addition of vitamin C rich coriander improves the absorption of iron. Serve this healthy pregnancy Indian usal recipe with phulka or oats roti to make a complete satiating meal.

Heart patients can also add this sprouted vaal ki usal to their list of healthy foods without any guilt. This amazing culinary treat can be enjoyed by people of all ages. The fibre in the sprouted vaal can help to manage blood cholesterol levels. However, weight watchers and diabetics are advised to avoid the use of jaggery.

Tips for sprouted vaal ki usal. 1. You can add chilli powder instead of Malvani masala. 2. This is the Malavani masala we used.

Is Sprouted Vaal ki Usal healthy?

Yes, sprouted vaal ki usal is absolutely healthy for one and all. It lends enough protein and fiber to promote cell growth and maintenance as well as maintain a healhty gut. You can serve it with phulka or oats roti to make a nourishing meal.

Can Diabetics have Sprouted Vaal ki Usal?

Yes, the fiber in the vaal sprouts will prevent a quick spike in blood glucose and so this usal is a wise pick for those are aiming to eat healthy to manage diabetes.

Is Sprouted Vaal ki Usal healthy for Weight Loss?

Yes, sprouted vaal ki usal is perfect for weight loss. The protein and the fiber from the vaal helps to boost metabolism and keep you full for long hours. Go for it!

Sprouted Vaal ki Usal is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body.

2. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

4. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

5. Phosphorous : Phosphorous works closely with calcium to build bones. 

6. Potassium : Potassium is critical for those with high blood pressure as it lessen the impact of sodium. Eat more avocados, bananas, watermelons, papaya, plums and grapefruits. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 183 calories that come from one serving of Sprouted Vaal ki Usal?

Walking (6 kmph) = 55 mins

Running (11 kmph) = 18 mins

Cycling (30 kmph) = 24 mins       

Swimming (2 kmph) = 31 mins

Note: These values are approximate and calorie burning differs in each individual