Misal Pav
Back in 2015 there was a news story about The Worldās Tastiest Vegetarian Dish which was declared to be Misal Pav, a sprouted bean curry with bread. Celine and I found a recipe online and have been making is since. It is indeed delicious! At the time we were living in Marlborough, MA and we had to drive to Framingham to find all the ingredients. Today we live in Scarborough, ON where there is a large Indian community and everything we need is at our local Wal-Mart!
Misal Pav
Misal Pav is a beloved Maharashtrian dish known for its robust flavors and satisfying textures. It combines sprouted moth beans with a medley of spices, creating a dish that's both nutritious and delicious. Hereās how you can prepare this flavorful recipe at home:
Ingredients
To make the Curry
- 2 cups sprouted moth beans
- 1 medium onion, coarsely chopped
- 2 medium tomatoes, finely chopped
- 1 inch ginger root, coarsely chopped
- 3-4 cloves garlic, coarsely chopped
- 2-4 tbsp shredded coconut
- 10-12 curry Leaves
- 4 bay leaves
- 4-8 peppercorns
- 2 small pieces of cinnamon stick
- 1 tsp mustard seeds
- 1 Pinch of asafoetida
- 1 - 1Ā½ Tbsp Kashmiri red chili powder
- 1 tsp turmeric powder
- 1 - 1Ā½ Tbsp goda masala / garam masala
- 2 Tbsp chopped cilantro leaves
- Ā¼ cup cooking oil
For Garnishing and Serving
- dinner rolls
- Ā½ cup farsan mix
- Ā¼ cup red onion, chopped
- lemon wedges
- chopped cilantro leaves
Instructions
- Rinse & Soak: Start by rinsing the moth beans thoroughly under cold water. Then, soak them overnight in warm water (about 2-3 times the volume of the beans). This allows the beans to absorb water and nearly double in size.
- Drain: The next day, drain the soaked beans using a colander. Spread them on a cheesecloth to remove excess moisture.
- Sprouting: Wrap the beans in the cheesecloth and store them in a cool, dry place away from direct sunlight. In warmer temperatures, the beans will begin to sprout within 12 hours, growing to about ¼ to ½ inch long tails within 24 hours. In colder weather, this process may take up to 48 hours.
- Storage: Once sprouted, you can refrigerate the beans in an airtight container or zip lock bags for up to 2 weeks. Sprouted moth beans are perfect for snacking or adding to salads for a healthy boost.
Sprouting the Moth Beans
- Sauté Spices: Heat 2 tbsp of oil in a pan or pressure cooker. Add ½ tsp mustard seeds, a pinch of asafoetida, 3-4 peppercorns, 2 bay leaves, and 1 small piece of cinnamon stick. Sauté briefly until aromatic.
- Add Aromatics: Stir in 2-3 tsp of ginger-garlic paste and 5-6 curry leaves. Sauté until fragrant.
- Onion & Coconut: Add 1 medium-sized roughly chopped onion and fry until golden brown or translucent. Mix in 1-2 tbsp of shredded coconut and cook for a minute.
- Tomato & Spices: Add 1 finely chopped tomato and sauté until softened. Stir in 2 tsp Kashmiri red chili powder, ½ tsp turmeric powder, 2 tsp goda masala or garam masala, and salt to taste. Sauté until the spices release their aroma and oil separates slightly.
- Coriander: Add 1-2 tbsp of chopped coriander leaves and mix well.
- Cooking Moth Beans: Add the sprouted moth beans and 1½ cups of water. Mix thoroughly, cover, and cook until the beans are tender. If using a pressure cooker, cook for 2-3 whistles.
- Final Touch: Once cooked, let the mixture cool slightly. Stir well to blend the flavors.
- Garnish: Place the prepared moth bean curry in serving bowls. Garnish with ½ cup of mix namkeen (Indian savory mix), ¼ cup of chopped onion, and additional chopped coriander leaves.
- Serve: Misal Pav is traditionally served with pav (bread rolls) or bread/bun slices and a wedge of lemon for added zest.
Cooking the Usal
Serving the Misal Pav
Notes
Enjoy Your Misal Pav!
Misal Pav is not only a flavorful dish but also a wholesome meal that's packed with protein and nutrients from sprouted moth beans. Whether enjoyed as a hearty breakfast or a satisfying dinner, this dish is sure to delight with its rich blend of spices and textures.
Try making Misal Pav at home to experience the authentic taste of Maharashtra, perfect for sharing with family and friends. Happy cooking!
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 250Total Fat: 9gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 0mgSodium: 599mgCarbohydrates: 40gFiber: 8gSugar: 12gProtein: 8g