Sprouted Vaal ki Usal Video by Tarla Dalal

Sprouted Vaal ki Usal Video by Tarla Dalal

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A traditional Maharashtrian preparation made healthier using sprouted vaal. Apart from boosting the nutrient content, sprouting the beans also makes it easier to digest, making this a dish suitable for young and old alike. With many a flavourful ingredient, this iron-rich Sprouted Vaal ki 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.

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Recipe Description for Sprouted Vaal ki Usal

Ingredients

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

1. To make {span class="bold1"}sprouted vaal ki usal{/span}, heat the oil in a non-stick kadhai and add the cumin seeds.
2. When the seeds crackle, add the asafoetida, curry leaves and ginger and sauté on a medium flame for a few seconds.
3. Add the onions and sauté on a medium flame for 2 to 3 minutes.
4. 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.
5. Serve the {span class="bold1"}sprouted vaal ki usal{/span} hot.

See step by step images of Sprouted Vaal ki Usal recipe

RECIPE SOURCE : Iron Rich Recipes