Usli
by Tarla Dalal
05 Nov 2015
This recipe has been viewed 36162 times
Usli is a mixture of healthy stir-fried sprouts. Sprouting not only kills the anti-nutritional factors in the pulses but also enhances their nutrient content and makes them more digestible.
Usli recipe - How to make Usli
Preparation Time: Cooking Time: Total Time:
Serves 4.
3/4 cup sprouted moong (whole green gram)
1/3 cup sprouted kala chana (brown chick peas)
1/3 cup sprouted kabuli chana (white chick peas)
1/3 cup sprouted peanuts
1 tsp cumin seeds (jeera)
1/2 cup chopped onions
1/2 tsp chopped ginger
4 garlic cloves, chopped
2 green chillies, chopped
1/2 cup chopped tomatoes
1/4 tsp turmeric powder (haldi)
1 tbsp chopped coriander (dhania)
1/2 tsp chilli powder
1 large potato, boiled and chopped
1 tsp lemon juice
2 tsp oil
salt to taste
Method
- Main Procedure
- Boil the moong sprouts, red chana sprouts, kabuli chana sprouts and sprouted peanuts till they are tender. Do not cook in a pressure cooker. Drain.
- Heat the oil in a tava (griddle) and add the cumin seeds.
- When they crackle, add the onions and sauté for a few seconds.
- Add the ginger, garlic and green chillies and fry again for a few seconds.
- Add the tomato, turmeric, coriander, chilli powder and fry again for a while.
- Add the potato, drained sprouts, lemon juice and salt. Mix well.
- Serve hot.
Nutrient values per serving
| Energy | 184 cal |
| Protein | 8.7 g |
| Carbohydrates | 19.2 g |
| Fiber | 4.6 g |
| Fat | 8.5 g |
| Cholesterol | 0 mg |
| Vitamin A | 273.7 mcg |
| Vitamin B1 | 0.3 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 2.7 mg |
| Vitamin C | 18.5 mg |
| Folic Acid | 110.9 mcg |
| Calcium | 60.4 mg |
| Iron | 1.6 mg |
| Magnesium | 44.5 mg |
| Phosphorus | 100.4 mg |
| Sodium | 33 mg |
| Potassium | 389 mg |
| Zinc | 0.9 mg |
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