Recipe for Misal Masala Dosa

This post is the 4th in series of the T20 Tadka. On 7 exciting match days, I shall be sharing a fusion recipe that clashes the food of the two states clashing with each other in the match. This recipe is for the clash between Royal Challengers Bangalore and Mumbai Indians today, combining the best of Mumbai and Bangalore food.

Maharashtrian misal, green moong sprouts, mung beans recipes

Misal is an extremely popular snack or breakfast item in Maharashtrian menus. Puneri and Kolhapuri Misal are especially well known, where the usal is made using sprouted moth beans or dried peas. It has a spicy gravy and toppings like raw onions, crispy farsan. In this case, since the misal is a filling in the dosa, it is a modified dry version.

Misal Masala Dosa - Healthy Masala Dosa

Masala Dosa is one of the most loved dishes at local eateries in Bangalore. Places like Brahmin’s Coffee Bar, Vidhyarthi Bhavan and CTR are iconic for masala dosa.

Misal Masala Dosa - Healthy Masala Dosa

This recipe is a fusion between Misal and Masala Dosa. 

It makes this dish healthier- low cal, richer in protein and fiber, as the traditional potato filling is swapped with moong sprouts that are known for their many health properties – they are rich in iron, vitamin C, potassium and folic acid. While they are an incomplete source of protein, when combined with rice (in the dosa), you get all 9 essential amino acids. One cup of moong sprouts is just 30 calories and a cup of cooked moong provides 2.5 grams of protein.

Misal Masala Dosa - Healthy Masala Dosa
Misal Masala Dosa - Healthy Masala Dosa

Recipe for Misal Masala Dosa
Makes 6 masala dosas

1 cup Tata I-Shakti Green Moong
1 cup water
½ tsp salt
1 tbsp oil
½ tsp cumin seeds
1 tsp ginger garlic paste
2 small onions, finely chopped
2 medium tomatoes, finely chopped
1 tsp salt
1 tbsp coriander-cumin powder
1 tsp red chilli powder
¼ tsp turmeric powder
½ tsp garam masala powder
2-3 tbsp fresh coriander leaves, finely chopped
3-4 tbsp red-chilli garlic chutney powder
2 cups dosa batter*
Oil to cook dosas

How to sprout green Mung /moong beans
Soak the Tata I-Shakti green moong in lots of water for 4-6 hours. Drain and keep in a sieve or tie in a muslin cloth and keep in a warm place for 24-48 hours until you see the sprouts. Keep refrigerated until use. The sprouting process may take longer time in cold weather and it is faster in hot humid weather.

  1. Pressure cook the sprouted moong with 1 cup water, ½ tsp salt for 1 whistle. Switch off and once cooker is cooled, drain and remove into a bowl and keep aside. You can reserve this water to add to any other dishes. You can even boil the sprouted moong on stove top until parboiled, drain and use in the recipe.
  2. Heat oil in a deep heavy bottomed kadai. Add cumin seeds.
  3. Once they splutter add the ginger garlic paste and finely chopped onions. Saute on medium flame for 5-6 minutes until the onions are softened and the ginger-garlic is cooked through.
  4. Add the tomatoes, ½ tsp salt and stir well to mix.
  5. Cover and cook on low flame until onions are mushy.
  6. Add the spice powders, salt, cooked sprouts and gently stir together. Do not mash the sprouts.
  7. Garnish with fresh coconut, some of the red chilli-garlic chutney powder and keep aside.
  8. Heat a non stick tava, with a few drops of oil rubbed with a kitchen towel. Once the tava is medium hot, pour a big ladle of batter in the center and quickly move in circles outwards. Drizzle oil along the edges and cook for 1 minute until crisp and golden brown. Flip over and cook the other side for 30 seconds.
  9. Remove onto a plate. Sprinkle the red chilli-garlic chutney powder, place 3-4 tbsp of sprouted moong misal and fold over. Serve hot as it is or with a choice of chutney.

*For homemade dosa batter: Soak 2 cups raw rice and ¾ cup Tata I-Shakti udad dal+ 1 tsp fenugreek seeds separately in two containers for 6-8 hours. Drain and grind each separately and mix in a large bowl. Add salt, mix and keep covered in a warm place for 8-10 hours until fermented

Do check out the other vegetarian/vegan / gluten-free  protein-rich Tata I-Shakti lentil recipes in this series:
Recipe for Karnataka Sambar with Masoor Dal

This recipe is a part of the Tata I-Shakti Dal T20 Tadka Campaign. 
The recipe is also shared on the Tata I Shakti website.
You can follow TataIShakti on Facebook to keep track of their updates and recipes.

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