Nut-Free Misal

Dive into the bold and flavorful world of Indian cuisine with this Nut-Free Misal, a wholesome twist on the traditional misal recipe. Packed with protein-rich sprouted moong beans, this dish is a nut-free alternative perfect for those managing allergies without sacrificing taste. A fragrant medley of turmeric, red chili powder, garam masala, and cumin elevates the hearty base, while tangy tomatoes and a squeeze of fresh lemon juice add a zesty finish. Slow-simmered to perfection, this easy one-pot meal is both nutritious and satisfying. Whether served with soft pav (bread rolls) or fluffy rice, Nut-Free Misal is a comforting, allergen-friendly dish that’s ideal for family dinners or meal prep.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Sprouted moong beans (green gram)
• 2 tablespoons Oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 0.25 teaspoon Asafoetida (hing)
• 1 medium Onion, finely chopped
• 1 tablespoon Ginger-garlic paste
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 teaspoon Garam masala
• 1 teaspoon Coriander powder
• 2 medium Tomatoes, finely chopped
• 1 teaspoon Salt
• 3 cups Water
• 1 tablespoon Lemon juice
• 2 tablespoons Fresh coriander leaves, chopped

Directions

Step 1

Rinse the sprouted moong beans under cold water and set aside.

Step 2

In a large pan, heat the oil over medium heat. Add the mustard seeds and let them crackle.

Step 3

Add the cumin seeds and asafoetida, sauté for a few seconds until aromatic.

Step 4

Add the chopped onion and sauté until it turns golden brown.

Step 5

Mix in the ginger-garlic paste and sauté for a minute until the raw smell disappears.

Step 6

Add turmeric powder, red chili powder, garam masala, and coriander powder to the pan. Cook the spices for a minute.

Step 7

Toss in the chopped tomatoes and add salt. Cook until the tomatoes are soft and the oil starts to release from the sides.

Step 8

Add the sprouted moong beans to the pan and mix well with the masala.

Step 9

Pour in the water and bring the mixture to a boil.

Step 10

Lower the heat, cover, and let it simmer for 20-25 minutes or until the moong beans are tender.

Step 11

Adjust the salt and spices as needed, then add the lemon juice and stir well.

Step 12

Garnish with chopped fresh coriander leaves before serving.

Step 13

Serve Nut-Free Misal hot with pav (bread rolls) or rice.

Nutrition Facts

Serving size	1358.4 grams (1358.4g)

Amount per serving	% Daily Value*
Calories	478

Total Fat 32.10g	41%
Saturated Fat 2.30g	12%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2433mg	106%
Total Carbohydrate 45.10g	16%
Dietary Fiber 12.40g	44%
Total Sugars 20.30g
Protein 12.50g	25%

Vitamin D 0IU	0%
Calcium 203mg	16%
Iron 9mg	49%
Potassium 1350mg	29%

*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: 55.6%

Protein: 9.6%

Carbs: 34.7%