sprouted vaal ki usal recipe | iron rich Maharashtrian usal | healthy pregnancy Indian usal recipe |
by Tarla Dalal

sprouted vaal ki usal recipe | iron rich Maharashtrian usal | healthy pregnancy Indian usal recipe | with 41 amazing images.

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.

Enjoy sprouted vaal ki usal recipe | iron rich Maharashtrian usal | healthy pregnancy Indian usal recipe | with step by step photos.

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Sprouted Vaal ki Usal recipe - How to make Sprouted Vaal ki Usal

For Sprouted Vaal ki Usal
2 cups sprouted vaal (field beans/ butter beans)
2 tsp oil
1 tsp cumin seeds (jeera)
a pinch of asafoetida (hing)
5 to 6 curry leaves (kadi patta)
1 tsp grated ginger (adrak)
1/2 cup finely chopped onions
1/4 tsp turmeric powder (haldi)
1 tsp malvani masala or chilli powder
5 kokum , soaked and drained
2 tsp chopped jaggery (gur)
salt to taste
1/4 cup finely chopped coriander (dhania)

Method
For sprouted vaal ki 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 the sprouted vaal ki usal hot.

Nutrient values (Abbrv) per serving

Energy	183 cal
Protein	10.3 g
Carbohydrates	30.5 g
Fiber	7.9 g
Fat	2.9 g
Cholesterol	0 mg
Sodium	8.8 mg

Click here to view calories for Sprouted Vaal ki Usal

Sprouted Vaal ki Usal Video by Tarla Dalal

Sprouted Vaal ki Usal recipe with step by step photos

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what is sprouted vaal ki usal recipe made off ?

what is sprouted vaal ki usal recipe made off ? iron rich Maharashtrian usal is made from fairly cheap and easily available ingredients in India such as 2 cups boiled sprouted vaal (field beans/ butter beans), 1 tsp oil, 1 tsp cumin seeds (jeera), a pinch of asafoetida (hing), 5 to 6 curry leaves (kadi patta), 1 tsp grated ginger (adrak), 1/2 cup finely chopped onions, 1/4 tsp turmeric powder (haldi), 1 tsp chilli powder or Malvani masala and salt to taste. See image of list of ingredients for sprouted vaal ki usal.

how to sprout vaal?

The easiest way to use sprouted is buy sprouted vaal. These are easily available in your local markets. Given below is a detailed step by step on how to sprout vaal for those who love to do it as it is time consuming and takes over 2 days.
This is what vaal ( lima beans, butter beans ) looks like.
Place vaal in a bowl. We have used 1 cup vaal to make 2 cups sprouted vaal.

Cover with enough water.
Cover and soak vaal ( lima beans ) for 15 hours in plenty of warm water.
Vaal or lima beans look like this after soaking.
Drain.
Place the soaked and drained vaal ( lima beans ) in a damp cheese cloth and leave to sprout for 24 hours. Note that 12 hours is not enough to sprout. Ensure that there is a little bit of water at the bottom of the bowl so that the vaal will use it to sprout.

Add 1/4 cup water over the vaal. That ensure the muslin cloth stays damp and there is enough water at the base of the bowl through the 24 hours to enable sprouting.
Tie the muslin cloth well and cover with a lid for 24 hours.
Our vaal ( butter beans, lima beans ) is now sprouted after 24 hours.
Put the sprouted vaal in a bowl full of water as we going to peel them.
Peel the sprouted vaal with your fingers. You have to let the beans be in the water and take out the skin and discard in a seperate plate. Discard any beans that are discoloured. Peeeling does take time and patience.

Wash and drain the vaal. This is required as we have sprouted the beans for 24 hours.
Your sprouted vaal is ready to be used in a Maharashtrian sabzi.

benefits of vaal

Vaal is a storehouse of protein and fibre. The duo of these nutrients makes you feel full for longer, helping cut unnecessary food intake and weight gain. The fibre also aids digestion and maintains digestive health. Beans also appear to have a blood sugar normalizing effect, and may be of benefit to diabetics. The zinc in this dal acts as an antioxidant and helps to protect against cancer and fatigue. They also abound in vitamin B1 which has a role to play in nerve functioning. Upon sprouting, they vitamins and minerals increase manifold.

making sprouted vaal ki usal

To make sprouted vaal ki usal recipe | iron rich Maharashtrian usal | healthy pregnancy Indian usal recipe | heat 2 tsp oil in a non-stick kadhai.
Add 1 tsp cumin seeds and let the seeds crackle.

Add a pinch of asafoetida (hing).
Add 5 to 6 curry leaves (kadi patta).
Add 1 tsp grated ginger (adrak).
Sauté on a medium flame for a few seconds.
Add 1/2 cup finely chopped onions.

Sauté on a medium flame for 2 to 3 minutes.
Add the sprouted vaal.
Add 2 1/2 cups of water.
Add 1/4 tsp turmeric powder (haldi).
Add 1 tsp Malvani masala or chilli powder. Malvani masala is traditionally used by Maharashtrian households.

Add 5 kokum (optional ), soaked and drained. NOTE : we have not added it to the recipe as some do and some don't add.
Add 2 tsp chopped jaggery (gur). This is optional. NOTE : we have not added it to the recipe as some do and some don't add.
Add salt to taste. We added 3/4 tsp salt.
Add 1/4 cup finely chopped coriander (dhania).
Mix well.

Cover and cook.
While cooking the vaal ki usal, keep checking to see if the vaal is cooked. Press between your fingers to test.
Bring to a boil ( about 3 minutes ) and then cook on a medium flame for another 10 to 12 minutes or till vaal is cooked.
Put sprouted vaal ki usal | iron rich Maharashtrian usal | healthy pregnancy Indian usal recipe | in a serving bowl and serve hot.

pro tips for sprouted vaal ki usal

You can add chilli powder instead of Malvani masala.

This is the Malavani masala we used.

health benefits of sprouted vaal ki usal

Sprouted Vaal ki Usal – a protein and fiber rich sabzi.
Sprouting is a process which not only enhances the nutrient count of the beans, but also makes them easier to digest.
Opt for this sabzi to have a healthy gut.
The protein in it will help maintain cell, tissue and muscle health.

These beans are also a good source of iron and thus a wise pick for pregnant women.
Made with minimum oil, this sabzi can easily be fitted in the diet chart of a for heart patient.
Weight watchers and diabetics are however advised to avoid the use of jaggery.