This Moong Sprouts And Spinach Baked Khaman Dhokla is the healthier version of Khaman.Traditionallt this fluffy and spongy snack is made with gram flour, yogurt, spinach, sprouts and aromatic spices and herbs is steamed and is a crowd-pleaser. Baking reduces the oil used and it a guilt-free healthier option. Tangy and mildly sweet flavor, Khaman is a quick snack or a party appetizer. Make and enjoy the authentic Gujarati snack.
Mooga Gathi alias Sprouted Mung The Goan Way
Make Mooga Gathi alias Sprouted Mung The Goan Way, it is a delicious curry that is made without onion and garlic for “Shivrak” days.
“Shivrak” is those days when the traditional Goan do not eat onion or garlic.
The curry Sprouted Mung the Goan way is a traditional dish that finds it’s place in the Goan Menu for festivals, weddings and yes at homes.
The Goans love their non-vegetarian food, the average Goan cannot live without his “nuste” fish. Why not the fish variety we get in Goa is mind-boggling from Shark to Red Snappers from the small sardines to silverfish we have a variety that 365 days you can enjoy different fish and still have more varieties. And you have still to take into account the prawns, crabs, squids, the different shellfish.
But still, there is a minimum of 2 days when the Goan is a strict vegetarian. He will crib say he cannot eat food but still adhere to his tradition. This is the day when Chana Cho Ras was or moonga Gathi, Toi, batat kapa, vangi fodi, Neer Phanas Fodi are made.
Goan Moong gathi is different from the Mangalorean Moonga Gassi.
The flavours and colours are completely different.
- The Goan Moong Ghati is yellow in colour and the Mangalorean one is red.
- In gassi the masala used is coriander seeds, jeera, fenugreek seeds, and pepper along with coconut.
- In the traditional Mugachya Ghati, we use coriander seed, nutmeg, pepper and cloves to grind.
Whatever said or done in the rains when most Goans depend on pulses for a curry for one the rains make it impossible to get veggies and second most people follow the Hindu holy month of Shravan and hence veg food, no onion and no garlic and this sprouted mung is light for digestion and takes care of the protein needs of a person.
Mooga Gathi alias Sprouted Mung The Goan Way is generally relished with poori, chapatti, pav, bread.
I have followed the traditional recipe except for the treatment of the moong.
- The moong is sprouted. How?
Rinse and Soak the moong in water. Keep the water well above the level of the moong. I generally add about 1 or 2 cups of more water. Set aside for 8-10 hours it is okay if the moong stays underwater for 12 hours.
Next, drain the water and you can tie them up in a cloth, put weight and set aside. Let nature work its miracle and you have sprouted moong in the next 12 hours. Use these in any salad, to make a gravy (I make quite a few but apparently none are on the blog).
But in Goa, these sprouted moong are soaked again. The next day the sprouts skin peels off and then the moong is used to make Mooga Ghati.
You can follow this method but I avoid removing the skins as the skins are full of fibre and I have not found any difference in taste.
Moong or green bean is very healthy and recommended for people of all ages. To check the nutritive value do check this site where they speak about why mung bean is good for health.
Mooga Gathi alias Sprouted Mung The Goan Way
- Spoons and Ladles
- 250 grams moong sprouted
- 1 coconut medium-size(see notes)
- ½ teaspoon haldi/turmeric
- 1 teaspoon coriander seeds
- 4-5 red chillies (see notes)
- ¼ jaiphal/nutmeg
- 4 peppercorns
- 2 cloves
- 3 teaspoon oil
- ½ teaspoon Mustard seeds
- Curry leaves
- ½ teaspoon hing/asafoetida
- Few Cashew nuts
- Few pieces of a coconut cut fine
- 1-2 Green chillies
- 1 tomato chopped fine optional
- Coriander leaves
- Heat 1 teaspoon oil and fry the coriander seeds, red chillies, pepper and cloves last add the nutmeg. Add the coconut mix well and switch off the flame. (This is my step not traditionally done). Add the haldi/turmeric. Cool.
- Grind the above to a very fine paste. Please note that in Goa all the coconut pastes are ground fine, very fine with minimum water. This was done on the grinding stone now it is done in the mixer.
- Next heat 2 teaspoon of oil and fry the cashew nuts till light brown. Remove and set aside. In the same oil splutter the mustard, add curry leaves, hing/asafoetida.
- Add the moong and stir till the raw smell goes away (about 4-5 minute)on medium flame.
- Add the ground masala and cook till the moong is done. Add the salt.
- Towards the end add the green chillies split in two and add the cashew nuts.
- In case you are using add the tomatoes and switch off the gas.
- Serve garnished with coriander with hot rotis or pav.
- The medium coconut is about the same quantity of the moong sprouts. If you want a thicker gravy add more coconut.
- Traditional Goan chillies are pungent but do not give the red colour.
This week I have participated in Foodies Redoing old posts and changed my old post.
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Shama Nagarajan says
delicious inviting recipe
Healthy & delicious!!
Ongoing Events of Erivum Puliyum @ Palakkad Chamayal-Fenugreek Leaves OR Green Chillies
wow, mooga gati looks great. 🙂
Sangeetha Nambi says
Perfect curry for Rotis.... Fingerlicking curry....
Mooga gathi looks spicy and healthy.
Kaveri Venkatesh says
A new recipe..looks delicious....I wonder why the goans remove the skin after sprouting it.
Super nutritious gravy,looks irresistible.
Prathima Rao says
The curry is too delicious!!!
Spice up the Curry says
very healthy recipe
Lots of flavors yummy!!
tasty healthy recipe
I was looking for a recipe for the Sprouts gravy:-)What a timing..Bookmarked!
That bowl looks very nice and I would very much like to have a taste. Thank you so much for contributing to My Legume Love Affair.
Mayuri Patel says
This is an interesting recipe Archana. Mooga Gathi looks so tempting and its a pretty healthy dish too with so many flavors.
I have never heard of soaking the sprouted moong again and this is completely new to me. Plus the curry with coconut and flavoured with jaiphal is another different thing. Yummy and different share.
I love moong dal curry but never tried the Goan version. The curry looks delicious. Will try this soon.
Poonam Bachhav says
I always use sprouted moong in stir fries and gravies but your Goan version with coconut and without onion garlic sounds healthy and interesting .
We use a lot of moong sprouts at home so
I am sure to bookmark and try this. The pics looks fab and Inviting
Good to know about the Goan dishes here in your blog. I use sprouts in curry and salad but this is new to me. Looks delicious with all the spices.
sasmita sahoo says
great Goan version curry !! This curry using moong is a lovely idea for festive time as this is without onion n garlic 🙂
Treat for someone like me from Goa but settled elsewhere ! Love this recipe so much ....
Thanks, Sneha. I am glad it helps. Let me know how it goes wit you.