The English name “mung” originated from the Hindi word “moong”, said to be derived from the Sanskrit term “mudga”. To prepare this traditional dish, mung beans are sprouted and cooked in a mildly spiced coconut gravy without the use of onion, garlic or ginger. It is common among the Goan Hindu community to make mooga gathi for their various religious or festive occasions and weddings. Delicious, the gravy is balanced with a hint of tamarind and jaggery. Savoured with either rice, puris or chapatis.
Mung beans are rich in protein, vitamins and minerals. During germination, the enzymes within the bean hydrolyze the reserve energy enhancing the nutritional content. Sprouted beans cook faster, easy to digest and facilitate absorption. They are low in fat and carbohydrates, but rich in fibre. Diabetic friendly with a low glycemic index. Heart healthy, lowers cholesterol and regulates blood pressure. Improves digestion and excellent for weight management. Has anti-cancer properties, boosts immunity and brain functions. These are few of the many health benefits that this quality plant-based food has to offer.
Mung beans are rich in protein, vitamins and minerals. During germination, the enzymes within the bean hydrolyze the reserve energy enhancing the nutritional content. Sprouted beans cook faster, easy to digest and facilitate absorption. They are low in fat and carbohydrates, but rich in fibre. Diabetic friendly with a low glycemic index. Heart healthy, lowers cholesterol and regulates blood pressure. Improves digestion and excellent for weight management. Has anti-cancer properties, boosts immunity and brain functions. These are few of the many health benefits that this quality plant-based food has to offer.
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Goan Mooga Gathi (Sprouted Moong Gravy)
(Serves 6 or 8)
Sprouts
Ingredients:
1 and 1/2 cups green moong beans
Method:
To sprout the beans, wash and soak them in water overnight. Next morning, drain out the water and transfer them in a mesh bag or cheesecloth. Place in a saucepan, cover and leave on the kitchen counter (away from the stove) for 24 hours. In order to avoid growth of any bacteria, the following day, rinse the bag with the sprouts under running tap water. Tie the bag around the tap to drain out all the moisture completely. Then, transfer bag back into the saucepan. Cover and set aside for another 24 hours to sprout further.
To de-hull the sprouts, transfer them in a deep pan with water. Gently swirl around with your hand. Most of the hulls will float to the top that can be discarded. It’s okay if some sprouts still have the skin on. Some prefer to leave the sprouts with the hulls on whereas others, prefer to keep them white without the skin especially for this dish. I tried to get rid of whatever floated on top.
Spice Paste
Ingredients:
1 cup fresh grated coconut
4 long green chillies
1 teaspoon tamarind
1/2 teaspoon turmeric powder
Lightly dry roast only the following ingredients:
1 tablespoon coriander seeds
1/4 teaspoon cumin seeds
10 whole black peppercorns
5 cloves
1 cinnamon stick (1.5-inch)
2 petals of star anise
Method:
Grind the roasted ingredients with coconut, green chillies, turmeric powder and tamarind with some water to a paste. Set aside.
Gravy
Ingredients:
Sprouted Moong (above)
2 green chillies (slit)
1/4 cup small coconut pieces
1 tablespoon sugarcane jaggery
salt
Method:
Transfer the sprouts to a pan with 4 cups water and salt. Cook until they are half done. Get rid of any scum or hulls that rise to the top.
Add the ground spice paste, green chillies, jaggery, coconut pieces and salt. Adjust consistency of gravy with some water, not too much.
Cover pan with a lid slightly ajar and heat until sprouts are cooked.
Tempering
Ingredients:
1 teaspoon mustard seeds
1 sprig of curry leaves
1/4 teaspoon hing (asafoetida)
few cashewnut halves
2 tablespoons coconut oil
Method:
Temper the above ingredients in oil and add to the above gravy.
Serve hot with puris.
Puris
(Yields 14)
Ingredients:
2 cups atta
2 tablespoons rava
1 cup water
1 tablespoon oil
1 teaspoon salt
Method:
Mix all the ingredients and knead into a dough. Cover and set aside to rest for 15 minutes.
Form into small balls, either roll into individual puris or make a big roti with a medium-sized ball and cut with a round 4 and 1/2-inch cutter.
Deep fry a couple on medium heat ensuring to press with slotted spoon to puff the puri. Turn, let it cook well until brown and done. Drain in a sieve or colander set over a bowl.
Serve hot.
(Serves 6 or 8)
Sprouts
Ingredients:
1 and 1/2 cups green moong beans
Method:
To sprout the beans, wash and soak them in water overnight. Next morning, drain out the water and transfer them in a mesh bag or cheesecloth. Place in a saucepan, cover and leave on the kitchen counter (away from the stove) for 24 hours. In order to avoid growth of any bacteria, the following day, rinse the bag with the sprouts under running tap water. Tie the bag around the tap to drain out all the moisture completely. Then, transfer bag back into the saucepan. Cover and set aside for another 24 hours to sprout further.
To de-hull the sprouts, transfer them in a deep pan with water. Gently swirl around with your hand. Most of the hulls will float to the top that can be discarded. It’s okay if some sprouts still have the skin on. Some prefer to leave the sprouts with the hulls on whereas others, prefer to keep them white without the skin especially for this dish. I tried to get rid of whatever floated on top.
Spice Paste
Ingredients:
1 cup fresh grated coconut
4 long green chillies
1 teaspoon tamarind
1/2 teaspoon turmeric powder
Lightly dry roast only the following ingredients:
1 tablespoon coriander seeds
1/4 teaspoon cumin seeds
10 whole black peppercorns
5 cloves
1 cinnamon stick (1.5-inch)
2 petals of star anise
Method:
Grind the roasted ingredients with coconut, green chillies, turmeric powder and tamarind with some water to a paste. Set aside.
Gravy
Ingredients:
Sprouted Moong (above)
2 green chillies (slit)
1/4 cup small coconut pieces
1 tablespoon sugarcane jaggery
salt
Method:
Transfer the sprouts to a pan with 4 cups water and salt. Cook until they are half done. Get rid of any scum or hulls that rise to the top.
Add the ground spice paste, green chillies, jaggery, coconut pieces and salt. Adjust consistency of gravy with some water, not too much.
Cover pan with a lid slightly ajar and heat until sprouts are cooked.
Tempering
Ingredients:
1 teaspoon mustard seeds
1 sprig of curry leaves
1/4 teaspoon hing (asafoetida)
few cashewnut halves
2 tablespoons coconut oil
Method:
Temper the above ingredients in oil and add to the above gravy.
Serve hot with puris.
Puris
(Yields 14)
Ingredients:
2 cups atta
2 tablespoons rava
1 cup water
1 tablespoon oil
1 teaspoon salt
Method:
Mix all the ingredients and knead into a dough. Cover and set aside to rest for 15 minutes.
Form into small balls, either roll into individual puris or make a big roti with a medium-sized ball and cut with a round 4 and 1/2-inch cutter.
Deep fry a couple on medium heat ensuring to press with slotted spoon to puff the puri. Turn, let it cook well until brown and done. Drain in a sieve or colander set over a bowl.
Serve hot.
