A powerhouse of nutrition, offering protein, fibre, and essential vitamins, this recipe is perfect for a balanced and wholesome meal. Served in all Maharashtrian homes, this usal is both spicy and healthy and even those who do not like sprouts will enjoy this dish. 

Sprouts are high in digestive enzymes that aid gut health, rich in *vitamins A, C, and K, boosting immunity, low in calories but high in protein and fibre, making them weight-loss-friendly, improve heart health by lowering cholesterol and blood pressure, and are great for blood sugar control due to their low glycemic index.

Moong sprouts made with whole green gram are high in protein, good for muscle repair and growth, and rich in folate, making them beneficial for pregnant women, easy to digest, suitable for all age groups, and help detoxify and promote glowing skin. Moth or Matki sprouts are packed with iron and folate, helping to prevent anaemia, are excellent for gut health, promote better digestion, are a good source of complex carbs, provide sustained energy, and are rich in antioxidants, supporting cell repair and reducing inflammation.  

Moth ani Mugachi Usal 

Ingredients:  

• 1 cup sprouted moong or green gram  
• 1 cup sprouted moth beans or matki  
• 2 tbsp oil or ghee  
• 1 tsp mustard seeds  
• ½ tsp cumin seeds  
• ¼ tsp asafoetida 
• 1 sprig of curry leaves  
• 2 green chillies, chopped  
• 2 medium-sized onions, 1 finely chopped and 1 sliced
• 1 medium-sized tomato, finely chopped 
• 3-4 cloves of garlic
• 1 inch piece of ginger
• 2 tbsp coconut (either dry or fresh) 
• ½ tsp turmeric powder  
• 1 tsp red chilli powder  
• 1 tsp goda masala 
• 1 tsp coriander powder  
• ½ tsp jaggery 
• Salt to taste  
• Water as needed
• 2 tbsp grated coconut 
• 2 tbsp fresh coriander leaves, chopped  

Method:

• Wash and soak moong and moth beans overnight with enough water to cover the beans. In the morning, drain the beans and put them in a colander and keep covered for another 10-12 hours. Depending on the climate you are in, this make take less than 8 hours or upto 2 days to sprout. 
• Heat 2 tbsp oil and in a pan and once the oil is hot, add the sliced onions, garlic and ginger and saute on medium flame until it changes colour slightly.
• Then add the coconut and saute until it turns golden brown and the coconut is completely devoid of water. This is important because if the coconut is still fresh and wet, the curry may spoil if kept outside. You could also use dry coconut and if using dry coconut, just saute till it turns brown.
• Cool completely and blend to a smooth paste adding enough water. Keep aside.
• Heat oil in a pan. Add mustard seeds and let them splutter.  
• Add cumin seeds, asafoetida, curry leaves, and chopped green chillies. Sauté for a few seconds.  
• Add chopped onions and sauté until golden brown.  
• Add tomatoes and cook until soft.  
• Add turmeric, red chilli powder, coriander powder, and goda masala. Stir well.  
• Add the sprouted moong and moth beans. Stir to coat them with spices.  
• Add salt, jaggery (if using), and about ½ to 1 cup of water.  
• Cover and cook for 10-15 minutes on low-medium heat until the sprouts soften but remain slightly crunchy.  
• Garnish with finely chopped coriander leaves and serve hot with rice or rotis.
• You can also squeeze a lemon wedge before eating for extra flavour.