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.
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
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.
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|
Recipe for Misal Masala Dosa
1 cup Tata I-Shakti
1 tsp ginger garlic
2 small onions, finely
2 medium tomatoes,
1 tbsp coriander-cumin
½ tsp garam masala
2-3 tbsp fresh coriander
leaves, finely chopped
3-4 tbsp red-chilli
garlic chutney powder
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.
- 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.
- Heat oil in a deep heavy
bottomed kadai. Add cumin seeds.
- 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
- Add the tomatoes, ½ tsp
salt and stir well to mix.
- Cover and cook on low
flame until onions are mushy.
- Add the spice powders,
salt, cooked sprouts and gently stir together. Do not mash the sprouts.
- Garnish with fresh
coconut, some of the red chilli-garlic chutney powder and keep aside.
- 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.
- 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.
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:
Labels: gluten free, Lentils and beans, Nutrition : Fibre rich, Nutrition: Protein rich, tambrahmcooking, Tata I Shakti Dal Recipes, Vegan, vegan recipes