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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)

Tags

Healthy Indian RecipesMaharashtrian BhajiFrozen Foods, Indian Freezer Recipes Traditional Indian SabzisLow Cal SubzisIndian Curry recipes, North Indian, South Indian Easy Vegetarian Curry

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

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.

Usal ( Healthy Subzi) recipe with step by step photos

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what is healthy Usal made of ?
  1. what is healthy Usal made of ? See below image of list of ingredients for healthy usal. 

mixed sprouts

    making healthy usal
    1. Heat 2 tsp coconut oil or oil in a pressure cooker. Use coconut oil for a healthier diet and say no to processed seed oils. 
    2. Add 1 tsp cumin seeds (jeera).
    3. Add 1/4 tsp asafoetida (hing).
    4. Let the seeds crackle.
    5. Add 1/2 cup chopped onions.
    6. Sauté on a medium flame for 1 minute.
    7. Add 1 cup chopped tomatoes.
    8. Cook on a medium flame for 2 minutes, while stirring occasionally.
    9. Add 3 tbsp readymade dry garlic chutney.
    10. Mix well.
    11. Cook on a medium flame for 1 minute, while stirring once in between.
    12. Add 1 cup mixed sprouts (moong , chana , matki etc.).
    13. Add 1/2 tsp turmeric powder (haldi).
    14. Add salt to taste. We added xx tsp salt. 
    15. Add 1½ cups of water.
    16. Mix well.
    17. Pressure cook for 3 whistles.
    18. Allow the steam to escape before opening the lid.
    19. Garnish with onions and coriander.
    20. Serve hot with lemon wedges.
    Nutrient values per serving
    Energy98 cal
    Protein3.2 g
    Carbohydrates10.4 g
    Fiber2.8 g
    Fat4.8 g
    Cholesterol0 mg
    Vitamin A180.8 mcg
    Vitamin B10.1 mg
    Vitamin B20.1 mg
    Vitamin B30.5 mg
    Vitamin C12.7 mg
    Folic Acid20.4 mcg
    Calcium52.7 mg
    Iron1.2 mg
    Magnesium27.5 mg
    Phosphorus53.5 mg
    Sodium8 mg
    Potassium155.4 mg
    Zinc0.3 mg
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    Reviews

    Usal ( Healthy Subzi)
     on 11 Jun 21 07:49 AM
    5

    Usually you eat usal with paav, so is there any substitute of paav for low carb diet?
    Tarla Dalal
    11 Jun 21 03:13 PM
       No, there is no substitute to pav. The best way is to avoid the high carb pav and enjoy protein rich usal.
    उसल
     on 23 Sep 16 09:32 PM
    5

    Yeh hamari puneri usal tarla ji ekdum sahi tarike se banayee. Aur bhi tasty aur healthy hai.
    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...