How to make Usal Pav, a popular street food from Mumbai, Maharashtra.
This dish is made from sprouted lentils (usually mung beans), cooked in a flavorful tomato and coconut-based gravy, and served with soft buns called Pav.
It's a healthy and filling vegetarian meal that can be enjoyed for breakfast, lunch, or dinner.
Let's get started!
Ingredients:
• 1 cup sprouted mung beans (moong dal)
• 2 tbsp oil
• 1 tsp mustard seeds
• 1 tsp cumin seeds
• 1 small onion, finely chopped
• 1 tbsp ginger-garlic paste
• 1 green chili, finely chopped
• 2 medium-sized tomatoes, chopped
• 1 tsp turmeric powder
• 1 tsp red chili powder
• 1 tsp coriander powder
• 1 tsp cumin powder
• 1/4 cup grated coconut
• Salt to taste
• 2-3 tbsp chopped fresh coriander leaves
• Pav buns
Instructions:
1 - First, wash and soak the mung beans in water overnight. In the morning, drain the water and tie the beans in a muslin cloth. Keep them in a warm, dark place for 1-2 days until they sprout.
2 - Heat oil in a deep pan or kadhai. Add mustard seeds and let them splutter. Then add cumin seeds and stir for a few seconds.
3 - Add chopped onions and sauté until they turn translucent. Add ginger-garlic paste and green chili and sauté for another minute.
4 - Add chopped tomatoes and cook until they turn soft and mushy.
5 - Add turmeric powder, red chili powder, coriander powder, and cumin powder. Mix well and cook for 2-3 minutes.
6 - Add the sprouted mung beans and mix well with the tomato-spice mixture.
7 - Add grated coconut and mix well. Add water to the pan, enough to cover the beans, and bring it to a boil.
8 - Lower the heat and let the Usal simmer for 10-15 minutes, until the beans are cooked and the gravy thickens. Add salt to taste and mix well.
9 - Finally, add chopped coriander leaves and mix well.
10 - To serve, slice the Pav buns horizontally and lightly toast them on a griddle or tawa. Serve the hot Usal with Pav buns and enjoy!
Nutritional Value:
Usal Pav is a healthy and nutritious meal that's rich in protein, fiber, and other essential nutrients. Mung beans are an excellent source of plant-based protein, dietary fiber, and vitamins and minerals like folate, iron, and magnesium.
The addition of coconut adds healthy fats and more fiber to the dish.
A single serving of Usal Pav (1 bowl) provides approximately:
Calories: 320
Protein: 12 g
Carbohydrates: 46 g
Fat: 10 g
Fiber: 10 g
Sodium: 550 mg
So there you have it, a delicious and nutritious recipe for Usal Pav that you can easily make at home. Enjoy!
