Sprouted Moong Dal Usal - Ooli & Sukhi !
Sprouted Moong dal Usal - ooli and sukhi ! One complete dish to complement your workout profile .
Quantity - for 2 people lunch and dinner
Ingredients :
Green Moong Dal whole - 2 cups
Onion - 1 medium finely chopped
Tomatoes - 2 medium finely chopped
Kokam - 2/3 pods (optional)
Ginger - 1 and half inch grated finely
Green chillies - 3 finely chopped
Garlic - 3 pods (optional)
Dried coconut flakes - 1/2 cup
Coriander seeds - 1/2 tsp
Cumin seeds - 1/2 tsp
Sesame seeds - 1/2 tsp
Fresh coriander leaves - 5/6 strands finely chopped
Goda masala - 4 tbsp
Red chilli powder - 1 tbsp or as per spice level
Mustard seeds - to temper
Haldi - to temper
Hing - to temper
Curry leaves - to temper
Water - for ooli usal 5/6 cups
Salt - as per taste
Peanut Oil - for cooking
Onion + coriander + lemon - to garch ooli usal
Appliance needed:
Instant pot for sprouting
Procedure:
1. Sprouting green moong dal is an important process in making this usal extra tasty . For this first soak the moong dal in enough water for atleast 10 hours or overnight . After that , drain all the water and put it in instant pot for sprouting . Put 1 cup of water in the main instant pot vessel and in a colander empty the soaked moong dal . Insert colander in the main vessel and start the instant pot in yogurt mode - 8 hrs . Check after 8 hrs . If enough sprouts are not visible , repeat for another 8 hrs . Usually in 16 hours you should get good sprouts for making usal .
2. To make ooli usal we have to grind onion with some spices . Skip this step if you are making Sukhi usal .
3. Ooli usal - in little oil , take 3/4th of cut onion and roast them in a kadai/pan along with other spices - green chillies + ginger + garlic + coriander seeds + cumin seeds + coconut flakes + sesame seeds + coriander leaves + kokam . Fry nicely till everything is well roasted . Let it cook down and then grind to a fine paste - use very less water to grind as onion themselves will leave water while grinding.
4. Ooli usal + sukhi usal : In a kadai , add oil for cooking . Once oil is hot , put tadka items mustard seeds , haldi , hing and curry leaves . One tadka is well fried , add onions and salt and let all of this cook well .
5. Ooli usal : After the onions are cooked nicely and transparent , add the onion + spices paste and mix everything well . Allow this to cook for atleast 5 mins till the mixture starts leaving oil . Close the lid and cook for this step in low flame to avoid burning .
6. Ooli + sukhi usal : Now after the onions are well cooked , add the tomatoes and mix nicely . Close lid and cook for another 3/4 mins till tomatoes get mushy .
7. Ooli + sukhi usal : Next add dry spices - red chilli powder + goda masala and fry nicely . Adjust any salt as well . Be generous while adding goda masala as it gives a very unique taste to this usal
8 . Ooli usal :After 2/3 mins of cooking , add the sprouted moong dal to the cooked spicy mixture . Mix nicely . Add atleast 5/6 cups of water now and adjust salt accordingly . We will cook the sprouted moong dal in enough water and also want gravy for ooli usal . so add enough water only after the onion + tomato spicy mix is well cooked .Let this gravy cook in sim flame for atleast 10/15 mins . This will give well cooked usal.
9 . Sukhi usal : Before adding the sprouts to the usal , steam them in instant pot for 5 mins . This will cook the sprouts well . Then add these 90% cooked sprouts to the cooked spicy mixture . Close the lid after mixing properly and allow it to cook for atleast 5/10 mins .
10 . Ensure sprouts are well cooked before turning off the flame . You can add some more goda masala at the end and give it a quick stir before serving .
Serve hot with phulka or steamed rice + tup . Also don't forget to garnish with chopped onions + fresh coriander leaves + squeeze some lemon juice . Usal + ghee roasted pau is an excellent evening tiffin on Fridays or weekend :)
Sukhi usal can be mixed with farsan or your favourite homemade chivda + homemade tamarind chutney + homemade pudina/coriander green chutney to make a healthy bhel variety :)
Quantity - for 2 people lunch and dinner
Ingredients :
Green Moong Dal whole - 2 cups
Onion - 1 medium finely chopped
Tomatoes - 2 medium finely chopped
Kokam - 2/3 pods (optional)
Ginger - 1 and half inch grated finely
Green chillies - 3 finely chopped
Garlic - 3 pods (optional)
Dried coconut flakes - 1/2 cup
Coriander seeds - 1/2 tsp
Cumin seeds - 1/2 tsp
Sesame seeds - 1/2 tsp
Fresh coriander leaves - 5/6 strands finely chopped
Goda masala - 4 tbsp
Red chilli powder - 1 tbsp or as per spice level
Mustard seeds - to temper
Haldi - to temper
Hing - to temper
Curry leaves - to temper
Water - for ooli usal 5/6 cups
Salt - as per taste
Peanut Oil - for cooking
Onion + coriander + lemon - to garch ooli usal
Appliance needed:
Instant pot for sprouting
Procedure:
1. Sprouting green moong dal is an important process in making this usal extra tasty . For this first soak the moong dal in enough water for atleast 10 hours or overnight . After that , drain all the water and put it in instant pot for sprouting . Put 1 cup of water in the main instant pot vessel and in a colander empty the soaked moong dal . Insert colander in the main vessel and start the instant pot in yogurt mode - 8 hrs . Check after 8 hrs . If enough sprouts are not visible , repeat for another 8 hrs . Usually in 16 hours you should get good sprouts for making usal .
2. To make ooli usal we have to grind onion with some spices . Skip this step if you are making Sukhi usal .
3. Ooli usal - in little oil , take 3/4th of cut onion and roast them in a kadai/pan along with other spices - green chillies + ginger + garlic + coriander seeds + cumin seeds + coconut flakes + sesame seeds + coriander leaves + kokam . Fry nicely till everything is well roasted . Let it cook down and then grind to a fine paste - use very less water to grind as onion themselves will leave water while grinding.
4. Ooli usal + sukhi usal : In a kadai , add oil for cooking . Once oil is hot , put tadka items mustard seeds , haldi , hing and curry leaves . One tadka is well fried , add onions and salt and let all of this cook well .
5. Ooli usal : After the onions are cooked nicely and transparent , add the onion + spices paste and mix everything well . Allow this to cook for atleast 5 mins till the mixture starts leaving oil . Close the lid and cook for this step in low flame to avoid burning .
6. Ooli + sukhi usal : Now after the onions are well cooked , add the tomatoes and mix nicely . Close lid and cook for another 3/4 mins till tomatoes get mushy .
7. Ooli + sukhi usal : Next add dry spices - red chilli powder + goda masala and fry nicely . Adjust any salt as well . Be generous while adding goda masala as it gives a very unique taste to this usal
8 . Ooli usal :After 2/3 mins of cooking , add the sprouted moong dal to the cooked spicy mixture . Mix nicely . Add atleast 5/6 cups of water now and adjust salt accordingly . We will cook the sprouted moong dal in enough water and also want gravy for ooli usal . so add enough water only after the onion + tomato spicy mix is well cooked .Let this gravy cook in sim flame for atleast 10/15 mins . This will give well cooked usal.
9 . Sukhi usal : Before adding the sprouts to the usal , steam them in instant pot for 5 mins . This will cook the sprouts well . Then add these 90% cooked sprouts to the cooked spicy mixture . Close the lid after mixing properly and allow it to cook for atleast 5/10 mins .
10 . Ensure sprouts are well cooked before turning off the flame . You can add some more goda masala at the end and give it a quick stir before serving .
Serve hot with phulka or steamed rice + tup . Also don't forget to garnish with chopped onions + fresh coriander leaves + squeeze some lemon juice . Usal + ghee roasted pau is an excellent evening tiffin on Fridays or weekend :)
Sukhi usal can be mixed with farsan or your favourite homemade chivda + homemade tamarind chutney + homemade pudina/coriander green chutney to make a healthy bhel variety :)
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