Name: Steamed Moong-Sprout Usal
Yield: 4 servings
Ingredients: Moong, whole green — ½ cup + 2 tbsp, sprouted (120 g); Water — 1¼ cups (300 ml); Ghee (cow) — 2 tsp (10 g); Cumin (jeera) — ¼ tsp (1 g); Asafoetida (hing) — pinch (0.2 g); Ginger, fresh — 1½ tsp (8 g); Turmeric powder — ⅛ tsp (0.5 g); Tomato — ½, chopped (optional) (60 g); Coconut, fresh grated — 1½ tbsp (15 g); Rock salt (sendha namak) — ½ tsp (3 g); Lemon juice — 2 tsp (10 ml)

Method

How to cook it

Step 1: Pressure-cook sprouts with water 2 whistles until soft (never served raw).
Step 2: Temper ghee, cumin, hing, ginger, turmeric, tomato.
Step 3: Add sprouts with some liquid; simmer 5 minutes.
Step 4: Finish with coconut, salt and lemon.

Nutrition

Per serving, estimated

141kcal

Energy

7.2g

Protein

4.2g

Fat

16.3g

Carbohydrate

5.5g

Fibre

0.8g

Salt

Where the energy comes from

Protein and carbohydrate × 4 kcal/g, fat × 9 kcal/g

Estimated from IFCT 2017 / USDA composition tables; not for clinical use.

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Vol I · Mar 4

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Holi Thandai (warm or room temperature)

Evening · DrinkSpring–summer

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224 kcal8.6 g proteinSmooth liquid

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Steamed Moong-Sprout Usal

What you need

How to cook it

Per serving, estimated

Where the energy comes from

Variations & further ideas

More from Breakfasts

Sakkarai Pongal (Sweet Jaggery Pongal)

Foxtail-Millet Vegetable Upma

Jowar–Milk Porridge with Dates

Bajra Raab (Warm Savoury Millet Drink)

Also good this season

Jau (Barley)–Moong Savoury Porridge

Lauki–Chana Dal

Karela with Jaggery & Fennel (Soft)

Holi Thandai (warm or room temperature)

Ingredient	Household measure	Quantity (4 servings)	Café batch ×5
Moong, whole green	½ cup + 2 tbsp, sprouted	120 g	600 g
Water	1¼ cups	300 ml	1500 ml
Ghee (cow)	2 tsp	10 g	50 g
Cumin (jeera)	¼ tsp	1 g	5 g
Asafoetida (hing)	pinch	0.2 g	1 g
Ginger, fresh	1½ tsp	8 g	40 g
Turmeric powder	⅛ tsp	0.5 g	2.5 g
Tomato	½, chopped (optional)	60 g	300 g
Coconut, fresh grated	1½ tbsp	15 g	75 g
Rock salt (sendha namak)	½ tsp	3 g	15 g
Lemon juice	2 tsp	10 ml	50 ml