Low Fat Misal

Indulge in the wholesome goodness of "Low Fat Misal"—a lighter, healthier twist on the traditional Maharashtrian favorite. Packed with protein-rich mixed sprouts like moong, matki, and chana, this dish combines aromatic spices, tamarind's tangy kick, and a medley of fresh ingredients to deliver robust flavors without excessive oil. Expertly sautéed onions, tomatoes, and a tantalizing blend of turmeric, chili, coriander, and cumin create a rich base for the sprouts to simmer to perfection. Served piping hot and garnished with fresh coriander and a squeeze of lemon, this guilt-free Misal is perfect for breakfast or a hearty snack. For added crunch, top it with roasted poha or enjoy as is for a satisfying, nutrient-packed meal that’s low in fat but big on taste and authenticity.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 250 grams Mixed sprouts (moong, matki, chana)
• 1 medium, finely chopped Onion
• 2 medium, finely chopped Tomatoes
• 2 finely chopped Green chilies
• 1 tablespoon Ginger-garlic paste
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Cumin powder
• 0.5 teaspoon Mustard seeds
• 10 leaves Curry leaves
• 1 teaspoon or to taste Salt
• 2 tablespoons Tamarind pulp
• 2 tablespoons, chopped Fresh coriander leaves
• 500 milliliters Water
• 1 cut into wedges Lemon
• 100 grams, roasted and optional Rice flakes (poha)

Directions

Step 1

Begin by rinsing the mixed sprouts thoroughly under running water. Drain and set aside.

Step 2

Heat a non-stick pan over medium heat and dry roast the mustard seeds until they start to crackle.

Step 3

Add curry leaves and allow them to crisp slightly, then add finely chopped onions and sauté until they turn translucent, adding a splash of water if necessary to prevent sticking.

Step 4

Stir in the ginger-garlic paste and green chilies, sauté for another minute until the raw aroma disappears.

Step 5

Add the chopped tomatoes, turmeric powder, red chili powder, coriander powder, and cumin powder. Mix well and cook until the tomatoes turn soft and the mixture thickens slightly, about 5 minutes.

Step 6

Add the rinsed sprouts to the pan and mix well, ensuring they are well coated with the spice mixture.

Step 7

Pour in 500 milliliters of water, add salt and tamarind pulp. Mix thoroughly and bring to a boil.

Step 8

Once boiling, reduce the heat and let the mixture simmer for about 15 minutes, covered, until the sprouts are cooked through but still firm. Adjust salt and spices as needed according to your taste.

Step 9

Turn off the heat and let the Misal rest for a few minutes to allow the flavors to meld.

Step 10

Serve the Low Fat Misal hot, garnished with freshly chopped coriander leaves and a wedge of lemon on the side.

Step 11

Optionally, you can serve with roasted rice flakes (poha) for added texture and as an accompaniment.

Nutrition Facts

Serving size	(1355.3g)

Amount per serving	% Daily Value*
Calories	906.5

Total Fat 6.5g	0%
Saturated Fat 0.8g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0mg	0%
Sodium 2449.8mg	0%
Total Carbohydrate 184.1g	0%
Dietary Fiber 21.8g	0%
Total Sugars 35.4g
Protein 34.6g	0%

Vitamin D 0IU	0%
Calcium 264.3mg	0%
Iron 14.0mg	0%
Potassium 2115.7mg	0%

*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: 6.3%

Protein: 14.8%

Carbs: 78.9%