Heart-Healthy Misal

Delight in the nourishing flavors of this *Heart-Healthy Misal*, an elevated spin on the classic Maharashtrian comfort food. Packed with protein-rich moong and matki sprouts, fiber-loaded brown rice, and a medley of warming spices, this recipe is a nutritional powerhouse designed for a wholesome lifestyle. Infused with the goodness of low-sodium vegetable broth and cooked in heart-friendly olive oil, this vibrant misal is a guilt-free indulgence that doesn’t skimp on flavor. Perfectly balanced with aromatic curry leaves, zingy ginger, and a hint of heat from green chilies, every spoonful bursts with fresh, authentic taste. Ready in under an hour, this dish is not only delicious but also easy to prepare, making it a fantastic choice for cozy weeknight dinners. Serve it warm with a slice of lemon, a sprinkle of fresh coriander, and a dollop of optional low-fat yogurt for a complete, satisfying meal.

Nutriscore Rating: 81/100

Prep Time:30 mins

Cook Time:30 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 cups Moong sprouts
• 2 cups Matki (moth bean) sprouts
• 1 cup Brown rice
• 1 large, finely chopped Onion
• 2 medium, finely chopped Tomato
• 1 inch piece, grated Ginger
• 4 cloves, minced Garlic
• 2 finely chopped Green chili
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 10 Curry leaves
• 4 cups Low-sodium vegetable broth
• 1 tablespoon Olive oil
• 0.5 teaspoon or to taste Salt
• 0.5 cup, chopped Fresh coriander leaves
• 1 sliced for serving Lemon
• 1 cup (optional, for serving) Low-fat yogurt

Directions

Step 1

Rinse the moong and matki sprouts thoroughly under running water. Drain and set aside.

Step 2

Cook the brown rice according to package instructions with 2 cups of water. Once cooked, fluff with a fork and set aside.

Step 3

In a large pan, heat olive oil over medium heat. Add mustard seeds and cumin seeds. Allow them to splutter.

Step 4

Add chopped onion and sauté until translucent.

Step 5

Stir in grated ginger, minced garlic, and green chili. Cook for 1-2 minutes until fragrant.

Step 6

Add chopped tomatoes, turmeric powder, red chili powder, coriander powder, and curry leaves. Cook until the tomatoes soften and oil starts separating from the masala.

Step 7

Add sprouts to the mixture and mix well. Pour in the low-sodium vegetable broth. Stir everything together.

Step 8

Cover the pan and let it cook on a medium flame for about 20 minutes or until the sprouts are cooked and the flavors are well combined.

Step 9

Add salt according to taste.

Step 10

To serve, place a portion of the cooked brown rice in a bowl. Top with the prepared sprout mixture.

Step 11

Garnish with fresh coriander leaves and a slice of lemon.

Step 12

Serve hot with a side of low-fat yogurt, if desired.

Nutrition Facts

Serving size	3112.4 grams (3112.4g)

Amount per serving	% Daily Value*
Calories	1241

Total Fat 26.00g	33%
Saturated Fat 6.70g	34%
Polyunsaturated Fat 1.60g
Cholesterol 16mg	5%
Sodium 4420mg	192%
Total Carbohydrate 212.50g	77%
Dietary Fiber 41.80g	149%
Total Sugars 78.70g
Protein 63.40g	127%

Vitamin D 137IU	686%
Calcium 1312mg	101%
Iron 22mg	122%
Potassium 5513mg	117%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 17.5%

Protein: 19.0%

Carbs: 63.5%