Muga Gathi or Mugachya Gathi, a traditional dish of Goa, is a coconut curry dish made with sprouted moong and is part of the menu in most of the Konkan weddings. It is an excellent lentil curry made with sprouted green moong lentils and grated coconut in a thick curry consistency. Traditionally this dish does not contain any onion or garlic as this is avoided during religious occasions.
This is a wonderful dish rich in proteins and is also a great dish to have at any time of the year. This curry is best eaten with chapatti, roti or as an accompaniment to rice & dal. Full green moong come under whole grain and are considered to be very nutritious and healthy. Lentils are an important part of our daily food and are cooked in many variations to make it differently every day to change the taste of food and not keep it routine. Lentils are high on protein and carbohydrates, but the sprouts increase its nutrition.
Sprouting moong dal is very easy and simple. Just soak the lentils in water for about 5-6 hours. Drain the water and tie them in a muslin cloth and keep covered in a cool dry place. After about 24 hours, you can see the sprouts. Since long, sprouts have been famous as health food and recent research shows that in addition to being a superb source of nutrients, sprouts also have curative properties. Sprouting is a very simple practice of soaking, draining and then rinsing the lentils at regular intervals until they germinate or sprout. There are various other dried beans that can be sprouted such as Bengal gram (white channa and red channa), cow pea (lobia or chawli), field beans (avare), kidney beans (rajma), moth bean (matki) etc. All whole pulses — moong, matki, channa, chole, chawli, rajma, vatana, masur etc., can be easily sprouted. When sprouted, they are easy to digest and give instant energy to the body.
You can make appetizing, wholesome, economical and satisfying one dish meals with sprouts like khichdi, upma, usal, bhel, poha and so on. Pesarattu made with whole green moong is a very popular dosa in the Andhra region. There are also other delicious dishes like Moong Dal Pakoda, Whole green gram usal, Green gram koshumbir, Mooga Ambut, Green Moong dal ki sabji, Sprouted green gram salad and many more which can be made with green moong dal.
Muga Gathi is a simple sprouted thick curry made with sprouted moong, little spices and fresh coconut to give a little sweetness to the dish. Maharashtrian cuisine is mildly spiced and often uses gud (jaggery) in their recipes. Maharashtrian dishes are not just tempting but lip smacking and delicious too. Most of the dishes are full of flavours and spices. They are usually garnished with different ingredients like fresh coriander, grated coconut, crushed peanuts.
To prepare this appetizing and delicious Muga Gathi, firstly soak Mung Beans for 5 – 6 hours. Drain the water and keep it covered overnight in a muslin cloth to sprout. Next day boil the moong dal and keep aside Heat about 1 tbsp oil in a kadhai and when the oil is hot enough, add mustard seeds, cumin seeds, curry leaves, green chillies and chopped ginger and sauté well. Add pinch of hing, pieces of coconut and turmeric powder. Slightly cook the coconut pieces and add a pinch of chilli powder and garam masala. To this add around 2 tbsp of coconut paste and sauté well stirring for around 30 seconds and then add little water, salt and little sugar. After you bring this to a boil, add sprouted and boiled moong, 2-3 pieces of soaked kokum and simmer and cook for a minute and switch off the flame. The dish is ready to be served. Serve with roti, chapatti, bhakri or rice.
Usually sprouted lentils are more delicious, easily digestible and contain more vitamins. Sprouts contain an abundance of highly active anti-oxidants that prevent cell destruction and protect us from the on-going effects of aging. Moong beans, apart from being a good source of protein also contain useful amounts of fibre, potassium, and B-vitamins. They contain low levels of fat, cholesterol and sodium. It is useful for those of us who want to increase their alertness and mental abilities. Phosphorous is also necessary for healthy bones and teeth, a fact which makes sprouted seeds desirable for babies and children
For most people, sprouts would be an excellent addition to their diet. However, no set dietary rules can be established to encompass the case of every individual. Hence do try this recipe and enjoy its unique flavours. Click on the below link to view the making of Muga Gathi: