Mixed Sprouts Foogath - USal

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Usal is made of sprouted legumes such as mixed beans, moong dal, moth beans, etc. These are first rehydrated then sprouted. These are readily available in markets all around India and in supermarkets overseas. You will find them in the fresh vegetable sections.

As a kid, I remember mom would make this usal foogath for dinner with rice rotis or chapati and fry fish. Sometimes she'd make it for lunch and add a little bottle masala for gravy to serve over steamed rice. It's absolutely delicious when the beans are cooked to soft cosistency

How to Sprout Beans yourself.

You can also sprout these yourself.

• Take a mix of beans, dals and soak them overnight until properly hydrated.
• Then drain them from water and place them in a wet cheesecloth or clean kitchen cloth.
• Tie the cheesecloth so you have a little pillow of beans -
• Place it in a colander and into the fridge.
• The bag must be wet with water at all times to encourage the beans to sprout. If Necessary sprinkle a little water over them.
• Leave in the fridge for 2 to 3 days - you should see sprouts by the end of the second day. But it can take up to 4 days if the beans are not properly hydrated.
• These must be used immediately or can be stored in the freezer for months.

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Usal Foogath - Mixed Sprouts Foogath

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Course: Dinner, Lunch

Cuisine: Anglo-Indian, East-Indian, Indian

Keyword: beans, dehydrated legumes, mixed sprouts

Prep Time: 5 mins

Cook Time: 10 mins

Total Time: 15 mins

Calories: 157kcal

$5

Adjust Servings Here: 4 servings

Usal foogath is the perfect side dish with any fish curry or meat dish. Lightly spiced with just green masala this is simple and easy to make in just 10 minutes. It can be served on its own with rice rotis, chapati or over steamed rice.

Equipment /Tools

• Pressure cooker
• Cutting Board
• Kitchen Knife

Ingredients

• 250 grams Mixed Sprouts Usal
• 1 small Onion
• 1 tbsp Garlic
• 1 tbsp Ginger
• 2 Green chilies chopped (or more)
• ¼ cup Coconut Fresh
• ½ tsp Turmeric haldi
• ½ cup Tomato chopped
• ½ cup Coriander leaves Chopped
• ½ tsp Garam masala
• 1 tsp Bottle masala optional
• 2 tbsp Cooking oil

Instructions

• In a frying pan dry roast the grated coconut
• In a mixer or food processor blend onion, garlic, ginger, roasted coconut, and half the coriander leaves. Add a little water as necessary to make a smooth paste.
• In a pressure cooker, add oil and ground masala along with the chopped chilies and remaining coriander leaves. (don't have a pressure cooker? - see instructions below)
• Saute for 2 to 3 minutes until fragrant. Add a few tablespoons of water if necessary to prevent burning.
• Next, add the, chopped tomatoes, turmeric, garam masala (and bottle masala if using) - saute a minute more.
• Then add the rehydrated bean sprouts or usal. Season with salt and pepper.
• Add about ½ cup water - close the lid and pressure cook for 3 minutes after the first whistle
• Release the pressure and open the pressure cooker.
• Taste and adjust seasoning and consistency - if too dry add a little water or let cook until excess moisture is evaporated.
• Serve with rice rotis, chapati or rice

Recipe Notes

 

Don't have a pressure cooker?

These can be made on the stove top with a little variation. 

• Place the mixed sprouts in a pot
• Add water about an inch above the sprouts
• Bring to a boil then low the heat and simmer on medium-low for about 10 minutes or until soft and tender.  
• Then proceed with the recipe above in a saute pan 
• Since the sprouts are cooked you will skip the pressure cooker cooking of course, 

The reason we cook the sprouts separately on the stove top is because they cook faster in plain water as compared to with the masala. 

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Nutrition Information

Calories: 157kcal | Carbohydrates: 23g | Protein: 8g | Fat: 4g | Saturated Fat: 1g | Sodium: 46mg | Potassium: 422mg | Fiber: 6g | Sugar: 3g | Vitamin A: 226IU | Vitamin C: 4mg | Calcium: 45mg | Iron: 2mg

The nutrition information and metric conversion are calculated automatically. I cannot guarantee its accuracy. If this data is important to you please verify with your trusted nutrition calculator. Thank you

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