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

[1] https://en.wikipedia.org/wiki/Misal_Pav

[2] https://en.wikipedia.org/wiki/Misal