Coastal cuisines in India predominantly use coconuts in their food recipes. This can probably be attributed to the high production in coastal states as man’s food choices mainly depended on the local cultivation. Coconut is a super food loaded with nutrition. Thankfully research has busted the myth of the role of coconut fat in increasing serum cholesterol. Hence we are now in a position to benefit from the medium chain triglycerides which are concentrated in coconuts.
My recipe special today in my light and healthy series is the famous maharastrian “Misal”.This dish is made of sprouts and cooked with a coconut based spice mixture. I served this “Moong Misal”(green gram) topped with traditional Maharashtrian “Kanda Poha”. This low fat ,high protein and high fiber meal was not only satiating but also very delicious.
RECIPE – MISAL
- Green gram sprouts – 200 Gms
- Chopped onion – 1/2 Std cup
- Chopped tomato – 1/2 Std cup
- Jeera – 1 Tsp
- Oil – 1 Tsp
- Chilly powder – 1 Tsp
- Salt to taste
- Fresh coriander chopped – 3 Tbsp
- Jaggery – 2 Tsp
RECIPE – MISAL MASALA
- Onion sliced – 1/4 Std cup
- Copra grated – 2 Tbsp
- Coriander seeds – 1 Tbsp
- Red chilly – 4
- CUMIN SEEDS – 1 Tsp
- Oil – 1 Tsp
- Garlic – 4 Pods
- Cloves – 3
- Cinnamon – 1 Inch stick
- Peppercorn – 3
METHOD
- Roast all masala ingredients in oil and dry grind them.
- Take a pressure cooker. Add oil, followed by onions, tomatoes, green gram sprouts, misal masala, jaggery, coriander and finally 500ml of water.
- Add salt and pressure Cook for 4 whistles.
KANDHA POHA
- RED BEATEN RICE (thick variety) – 1 Cup (POHA)
- ONION FINELY CHOPPED – 1/2 Cup
- GREEN CHILLY FINELY CHOPPED – 2
- TURMERIC POWDER – 1/2 Tsp
- MUSTARD SEEDS – 1/2 Tsp
- CUMIN SEEDS – 1/2 Tsp
- ASAFOETIDA – 1/4 Tsp
- OIL – 1 Tsp
- CORIANDER LEAVES CHOPPED – 1 Tbsp
- Sugar – 1/2 Tsp
- Salt as Required
METHOD
- Take a heavy bottomed pan and add oil, mustard seeds, cumin seeds and asafoetida.
- When the mustard seeds crackle, add the finely chopped green chillies and onions. Add sugar and sauté till onions are transparent.
- Wash the beaten rice in water twice, drain and keep aside.
- Once the onions are done add turmeric powder and the drained beaten rice. Add required quantity of salt to the cooking poha. Sprinkle some water, cover the poha and leave it for 5 minutes to cook. Remove the lid and stir the mixture inbetween to ensure even cooking. Check if the poha is soft and cooked well. Sprinkle more water if needed. Finally add the coriander leaves and remove from fire.
FOR SERVING
- Ladle the required quantity of misal in a serving bowl. Top it with kanda poha, chopped onions and coriander. Squeeze some lemon juice and top with sev and serve.
- A drizzle of green chutney and sweet chutney will enhance the taste of the dish.
REcipe Video
