Misal Pav

Misal Pav


Preparation Time - 30 - 45 minutes ; Cooking Time  - 45 minute.



Sprout Usal

Ingredients
  • Sprouts ( Mataki  (moth beans), green peas, mung)
  • Veg. Oil 2 tbsp
  • Onion 1 medium (chopped)
  • Tomato 1 small (chopped)
  • Coriander
  • Cumin seeds 1 tsp
  • Mustard seeds 1 tsp
  • Turmeric 1 tsp
  • Salt 1 tbsp.
  • Red chilli powder ½ tbsp.
  • Garam Masala 1 tsp
  • Asafoetida 1 pinch
  • Curry leaves
Recipe -
  1. Take a pan and add water, turmeric, sprouts and salt into pan. boil till sprout cook well.
  2. Take a pan and heat it and add oil, after heating oil add cumin and mustard seeds, curry leaves, let splutter it.
  3. Add pinch of asafetida and chopped onion and sauté it till get brown color to onions and then add chopped tomato.
  4. Add turmeric, red chilli powder, garam masala and salt and mix it well.
  5. Lastly add boiled sprouts into pan, mix all evenly and cook for 5-10 minutes on medium heat.
  6. Off the flame and garnish usal with coriander.


Misal Cut /Rassa bhaji
Ingredients -
  • Veg. oil 3 tbsp
  • Onion 1 medium
  • Tomato 1 small
  • Coconut dry
  • Green chilli 5 strips
  • Garlic 6 cloves
  • Ginger
  • Salt ½ tbsp
  • Red Chilli powder 1/2tbsp
  • Garam masala 1 tsp
  • Asafoetida 1 pinch
  • Curry leaves
  • Coriander
Recipe -
  1. Take a pan and add oil 1 tbsp, dry coconut, garlic, ginger and green chilli, roast it well. Wait till cool this mixture and after cooling down grind it and make a fine paste.
  2. Take a pan and add 2 tbsp veg. oil add cumin seeds, curry leaves and pinch of asafoetida, let it splutter.
  3. Then add chopped onion and sauté till it get caramelized then add tomato mix and sauté till oil came out.
  4. then add grinded paste into pan, and saute it well.
  5. Now add red chilli powder, salt and garam masala saute it well and add sprouts boiled water. Mix well and keep for 10 minutes on medium heat.
  6. Garnish with chopped coriander and it is ready to serve.



Calorie count



Calories
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Veg. Oil 5 tbsp
600
-
136 g
-
-
-
Mung beans sprouted, boiled ½ cup (62 g)
13
2.5 g
o.o5 g
1.02 g
Vit. C- 11%
Vit B6 - 3%
Potassium -1%
iron- 2%
magnesium- 2%
Green peas, boiled(½ cup)
67
12 g
0.2 g
4.5 g
Vit.A- 12%
Vit.C- 18%
Vit B6 - 8%
Potassium -6%
iron- 6%
magnesium- 7%
calcium-2%
Moth beans,(mataki) boiled (½ cp)
103
18 g
0.5 g
7 g
Vit.C- 1%
Vit B6 - 5%
Potassium -7%
iron- 16%
magnesium- 23%
Onion 2 medium size
88
20 g
0.2 g
2.4 g
Vit.C- 26%
Vit B6 - 10%
Potassium -8%
iron- 2%
magnesium- 4%
calcium-4%
Tomatoes 2 small size
32
7 g
0.4 g
1.6 g
Vit.C- 40%
Vit B6 - 10%
Vit.A - 30%
Potassium -12%
iron- 2%
magnesium- 4%
Coconut 28.35 g
100
4.32 g
9.49 g
0.94 g
Vit.C-2%
Potassium -7%
iron-  4%
Garlic 6 cloves
26
6 g
-
1.2 g
Vit.C- 8%
Vit B6 - 10%
Potassium- 1%
Iron-2%
Calcium-2%
Ginger 2 slices (22g)
18
4 g
0.2 g
0.4g
Vit.C- 2%
magnesium - 2%
potassium- 2%
Coriander ½ cup (8 g)
2
0.2g
-
0.2 g
Vit.A- 10%
Vit.C- 2%
Potassium - 2%
Turmeric 2 tsp (4.4 g)
16
2.86 g
0.44 g
0.34 g
Vita.C- 2%
Potassium - 2%
iron - 10%
magnesium - 2%
Cumin seeds 2 tsp
16
1.86 g
0.94 g
0.74 g
Vit.A - 2%
Potassium - 2%
Calcium - 4%
iron - 4%
Mustard seeds 2 tsp
30
2.3 g
1.9 g
1.64 g
-
Potassium - 2%
Calcium - 4%
iron - 4%
Red Chilli Powder 1 tbsp
19
3.7 g
0.9 g
1  g
Vit.A - 66%
Vit. B6 - 5%
Potassium - 155 mg
Calcium - 1%
iron - 7%
magnesium - 3%
Asafoetida 2 pinch
8
2 g
-
-
-
-
Green chilli 5 strips
3
0.62 g
0.02 g
0.11 g
Vit.A -1%
Vit.C -18%
Potassium - 2%
Garam Masala 2 tsp
50
6 g
2 g
2 g
Vit.A - 4%
Potassium - 4%
Calcium - 12%
iron - 2%
Curry leaves 4 g
4
-
-
-
-
Calcium- 4%
iron-4%

1195 = 5 serving=239 1 serving





Potato curry
217





Bhel ½ cup
108
11.1 g
5.81 g
2.36 g
Vit.C-3%
Vit.B6 -6%
Vit.A- 16%
iron-13%
magnesium -1%
calcium-2%
Butter toasted 2 bread regular
140
26.12 g
1.92 g
4.32 g
-
Sodium - 4%
Potassium- 1%
calcium-6%
iron-8%
Total
704








Dietary Comments -
  • Calorie count based on a 2,000 calorie.
  • It makes 5  servings.
  • Complete recipe contains - 1195 calories.
  • Per serving contains 564 calories.

Health benefits of sprouts -
  • Sprouts contains a large amount of protein, dietary fiber, vitamins, minerals and also are a rich source of enzymes that are essential for health.
  • Sprouts are a great way to clear up constipation, as well as diarrhea, and can even prevent colorectal cancer.
  • Help in weight management - sprouts are very high in nutrients, but very low in calories.
  • Help in growth and development of body.

Best Time to Eat -
          It's good to eat Misal pav for Breakfast and lunch.


Further Reading Reference

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