Soy-Free Misal

Discover the vibrant flavors of **Soy-Free Misal**, a nourishing twist on the classic Maharashtrian favorite made with sprouted green moong beans instead of soy. This hearty and protein-packed curry is infused with aromatic spices like cumin, mustard seeds, garam masala, and a tangy touch of tamarind pulp, creating a rich, flavorful base. Topped with crispy farsan and fresh coriander leaves for texture, and served alongside soft pav bread, this dish is perfect for breakfast, lunch, or dinner. With no soy and an earthy, wholesome taste, this recipe is ideal for those seeking a plant-based, gluten-free, and healthy Indian comfort food option.

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 cups Green moong beans (sprouted)
• 3 tablespoons Oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 1 pinch Asafoetida
• 10 leaves Curry leaves
• 1 medium Onion (chopped)
• 2 medium Tomato (chopped)
• 1 tablespoon Ginger-garlic paste
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 teaspoon Garam masala
• 0 to taste Salt
• 2 tablespoons Tamarind pulp
• 4 cups Water
• 1 wedge Lemon
• 0.5 cup Farsan
• 2 tablespoons Coriander leaves (chopped)
• 2 pieces Green chilies (optional)
• 4 pieces Bread or Pav (to serve)

Directions

Step 1

Rinse the sprouted green moong beans thoroughly and set aside.

Step 2

Heat oil in a large pan over medium heat. Add mustard seeds and let them crackle.

Step 3

Add cumin seeds, a pinch of asafoetida, and curry leaves. Stir for a few seconds until aromatic.

Step 4

Add chopped onions and sauté until they turn golden brown.

Step 5

Add ginger-garlic paste and fry for another minute until the raw smell disappears.

Step 6

Add chopped tomatoes, turmeric powder, red chili powder, garam masala, and salt. Cook until tomatoes are soft and the oil starts to separate.

Step 7

Add sprouted moong beans and mix well to coat them with the spice mixture.

Step 8

Add water and tamarind pulp. Stir well and bring to a boil. Lower the heat and let it simmer for 20-25 minutes until beans are cooked and the curry thickens.

Step 9

Adjust seasoning if necessary and remove from heat.

Step 10

Serve hot misal in bowls. Top with a generous amount of farsan, a sprinkle of chopped coriander leaves, and squeeze a lemon wedge over each serving.

Step 11

Serve with bread or pav, and optional chopped green chilies on the side for added heat.

Nutrition Facts

Serving size	(2144.6g)

Amount per serving	% Daily Value*
Calories	1877.1

Total Fat 96.1g	0%
Saturated Fat 17.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 4214.9mg	0%
Total Carbohydrate 225.1g	0%
Dietary Fiber 28.4g	0%
Total Sugars 57.9g
Protein 47.8g	0%

Vitamin D 0IU	0%
Calcium 419.2mg	0%
Iron 17.5mg	0%
Potassium 2438.4mg	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: 44.2%

Protein: 9.8%

Carbs: 46.0%