Heart-Healthy Val Usal

Savor the flavors of traditional Maharashtrian cuisine with a healthy twist in this Heart-Healthy Val Usal recipe. Made with protein-packed sprouted Val beans (field beans) and infused with the aromatic blend of cumin, curry leaves, and a medley of spices, this dish is both nourishing and flavorful. A zesty finish of fresh coriander and lemon juice brings a burst of brightness to each bite. Prepared with heart-friendly olive oil and minimal effort, this one-pot wonder is perfect for busy weeknights or as a wholesome side to pair with whole-grain roti or brown rice. Packed with plant-based protein, fiber, and a host of vibrant ingredients, it’s an ideal dish for those looking to maintain a healthy lifestyle without compromising on taste.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 2

Ingredients

• 200 grams Sprouted Val beans (field beans)
• 1 medium (finely chopped) Onion
• 1 medium (finely chopped) Tomato
• 2 cloves (minced) Garlic
• 1 inch (grated) Ginger
• 1 small (finely chopped) Green chili
• 6 leaves Curry leaves
• 0.5 teaspoons Turmeric powder
• 0.5 teaspoons Red chili powder
• 1 teaspoons Coriander powder
• 0.5 teaspoons Cumin seeds
• 0.5 teaspoons (adjust to taste) Salt
• 2 cups Water
• 2 tablespoons (chopped) Fresh coriander (cilantro)
• 1 tablespoons Olive oil
• 1 tablespoons Lemon juice

Directions

Step 1

To sprout Val beans, soak them overnight in water. Drain the water, wrap them in a clean, damp kitchen towel, and leave them in a warm place for 24-36 hours until sprouts appear.

Step 2

Heat olive oil in a medium-sized pan over medium heat. Add cumin seeds and curry leaves and let them sizzle for a few seconds.

Step 3

Add the minced garlic, grated ginger, and green chili. Sauté for 1-2 minutes until fragrant.

Step 4

Add the finely chopped onion, and cook until it turns translucent, about 3-4 minutes.

Step 5

Stir in the chopped tomato and cook for 4-5 minutes, stirring occasionally, until the tomatoes soften and the mixture forms a thick base.

Step 6

Add turmeric powder, red chili powder, and coriander powder. Mix well to evenly coat the ingredients with the spices.

Step 7

Add the sprouted Val beans to the pan and mix gently to combine them with the onion-tomato mixture.

Step 8

Pour in 2 cups of water and add salt to taste. Stir well. Cover the pan with a lid, and let it simmer on medium-low heat for 15-20 minutes, or until the Val beans are cooked through and tender.

Step 9

Once the beans are cooked, turn off the heat and stir in freshly chopped coriander and a tablespoon of lemon juice for a burst of freshness.

Step 10

Serve hot as a light main dish or a side dish, accompanied by whole-grain roti or brown rice for a heart-healthy meal.

Nutrition Facts

Serving size	1023.9 grams (1023.9g)

Amount per serving	% Daily Value*
Calories	509

Total Fat 16.60g	21%
Saturated Fat 2.60g	13%
Polyunsaturated Fat 1.40g
Cholesterol 0mg	0%
Sodium 2396mg	104%
Total Carbohydrate 76.10g	28%
Dietary Fiber 17.90g	64%
Total Sugars 21.50g
Protein 19.10g	38%

Vitamin D 0IU	0%
Calcium 199mg	15%
Iron 8mg	46%
Potassium 1231mg	26%

*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: 28.2%

Protein: 14.4%

Carbs: 57.4%