A traditional Maharashtrian preparation made healthier using sprouted vaal. Apart from boosting the nutrient content, sprouting the vaal also makes it easier to digest, making this a dish suitable for young and old alike. With many a flavourful ingredient, this iron-rich Sprouted Vaal ki Usal is a treat for your taste buds. Moreover, the use of kokum and jaggery in the preparation not only ensures a super tangy flavor but also increases the iron content. A thoughtful addition of vitamin C rich coriander improves the absorption of iron.

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Sprouted Vaal Usal
Recipe Notes

Method

  1. Heat the oil in a non-stick kadhai and add the cumin seeds.
  2. When the seeds crackle, add the asafoetida, curry leaves and ginger and sauté on a medium flame for a few seconds.
  3. Add the onions and sauté on a medium flame for 2 to 3 minutes. Add the sprouted vaal, 1½ cups of water, turmeric powder, chilli powder, kokum, jaggery and salt, mix well and cook on a medium flame for another 2 to 3 minutes,while stirring occasionally Add the coriander, mix well and cook on a medium flame for 1 more minute. Serve hot

Nutrient values per serving

Energy 133 kcal
Protein 7.5 gm
Carbohydrates 22.3 gm
Fat 1.5 gm
Iron 1.0 mg
Vitamin C 5.9 mg