Usal recipe serves 4, 220 grams per serving.
274 calories for 1 serving of Usal, Cholesterol 0 mg, Carbohydrates 16.5g, Protein 5.3g, Fat 20.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Usal
See Usal recipe | Maharashtrian usal | traditional Kolhapuri misal | Puneeri misal | with 53 amazing images.
usal recipe | Maharashtrian usal | traditional Kolhapuri misal | Puneeri misal is an authentic dish exceptionally famous in some speciality restaurants and also served in almost all street side eateries in Maharashtra. Learn how to make Maharashtrian usal.
To make usal, heat the oil in a pan and add the mustard seeds, cumin seeds. When they crackle, add the asafoetida and kaddi patta. Add the onions and sauté till they are translucent or till it become golden brown. Add the tomatoes and sauté for another 2 to 3 minutes. Add the usal paste, goda masala, red chilli powder and cook till the oil separates. Add the sprouts, turmeric, salt and 2½ cups of water and mix well. Add jaggery. Bring to a boil and simmer for 10 to 12 minutes till the sprouts are tender. Top with the coriander and chopped onions. Serve the usal with lemon wedges and ladi pav.
Maharashtrian usal is a traditional recipe of spicy pulses in a thin watery gravy which is usually eaten with bread. Most common pulses used are moong, safed vatana and matki. These can be sprouted if you like them. Here we have used mixed sprouts.
An assortment of ingredients ranging from onions and tomatoes to spice powder like goda masala and chilli powder offer their unique flavours to this intense gravy, making the traditional Kolhapuri misal an experience that will remain in your memory forever.
The coconut based paste is an additional flavour boost which is very peculiar about Puneeri missal. The perfect balance of green chilies, ginger and garlic with coriander and dry coconut in this preparation is a pleasure to dig into.
Is Usal healthy?
Yes, this is healthy, BUT drop having the usal with bread.
Let's understand the Ingredients.
What's good.
1. Sprouts ( mixed sprouts) : Sprouts contain enzymes that aid digestion and are alkaline in nature. Sprouting increases the availability of proteins. For example, on sprouting, the protein content of moong increases by 30%. On sprouting, the seed becomes a veritable nutrient factory with a greater concentration of Vitamin A, Vitamin C, Vitamin E, Vitamin K and B-complex. Sprouts are a good source of fibre , good for diabetic and heart friendly. See detailed health benefits of sprouts.
2. Onions (pyaz, kanda) : Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart, diabetics. Read the benefits of onions.
3. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.
4. Coriander (kothmir, dhania) : The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and for diabetics. Read 9 benefits of coriander to understand details.
Can diabetics, heart patients and overweight individuals have Usal ?
Yes. but cut the amount of oil used by half and use coconut oil. Sprouts are a good source of fibre , good for diabetic and heart friendly. The quercetin in onions which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. You may want to cut the oil a bit.
Can healthy individuals have Usal ?
Yes, but cut the amount of oil used by half and use coconut oil. Sprouts are always healthy. Instead of bread, we suggest a bajra roti, jowar roti, radish nachni roti recipe or whole wheat roti to make a healthy combination.
Usal is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Calcium. See Calcium rich recipes : Calcium is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts ( almonds, peanuts, walnuts) and ragi. Required from kids to adults. 24% of RDA.
- Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables (green peas , carrot, bitter gourd ), dals ( chana dal, urad dal , toovar dal) moong, oats, matki, whole grains . 20% of RDA.
- Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curds), nuts ( almonds, peanuts, walnuts) , seeds, jowar, bajra, moong, matki, oats, ragi, whole wheat flour etc. 18% of RDA.
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, toor dal , sesame seeds ). 17% of RDA.
- Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods. 15% of RDA.
- Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like curds, paneer, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 10% of RDA.