s brings in a variety of nutrients, while the spices add depth and warmth. Whether you’re a seasoned cook or a beginner, this recipe is easy to follow and rewarding.
Why You Will Love This Recipe
You’ll love Usal for its delicious blend of spices and the nutritional boost it offers. Combining sprouted legumes with onions, tomatoes, and a medley of spices creates a hearty and flavorful dish. The cooking process’s simplicity and vibrant, aromatic outcome make it a favourite for those who enjoy healthy and tasty meals. The option to adjust the spices to your taste means it can be as mild or fiery as you like.
Usal
Cooking Tips
For the best results, ensure your sprouts are cooked but still firm. This prevents them from becoming mushy when simmered with the spices. Add water to achieve your desired consistency if the dish is too dry. Always let the cumin seeds splutter correctly in the oil to release their full flavour. Lastly, garnish with fresh coriander just before serving for a burst of freshness.
Cultural Context
Usal hails from the western regions of India, particularly Maharashtra, where it is enjoyed as a part of daily meals or during special occasions. This dish is often prepared during the festival of Makar Sankranti and is a staple in many Marathi households. The use of sprouts is a nod to the traditional Indian emphasis on healthy, balanced diets.
Serving and Storing Suggestions
Usal is best enjoyed fresh with hot rice or chapatis. It serves 2-3 people and takes about 20 minutes of active cooking time, with a total preparation and cooking time of around 40 minutes. Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove or in the microwave before serving.
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Nutrient Benefits
Sprouts contain essential nutrients like vitamins A, C, and K, folate, and dietary fibre. They are low in calories and protein, making them an excellent choice for a healthy diet. Including sprouts in your meals can help improve digestion, boost your immune system, and provide sustained energy.
Usal Recipe
Ingredients
- 1 Cup Mixed Sprouts (sprouted & cooked)
- 2 Medium-Sized Onions (sliced)
- 1 Medium Tomato (finely chopped)
- 1/2 tsp Turmeric Powder
- 1/2 tsp Red Chili Powder (or according to spice preference)
- 3/4 tsp Goda Masala or Garam Masala
- 1/2 tsp Cumin Seeds
- 3-4 tsp Oil
- 1 tsp Fresh Ginger & Garlic (minced or Ginger Garlic Paste)
- Coriander Leaves (finely chopped for garnishing)
- Salt (to taste)
Instructions
- Heat oil in a kadhai. Add cumin seeds and let them splutter.
- Add sliced onions and minced ginger & garlic. Sauté until onions become transparent.
- Add tomatoes, turmeric powder, red chilli powder, and goda masala or garam masala. Fry until tomatoes are cooked and oil starts leaving the sides.
- Add the cooked sprouts along with any remaining water and salt. Cook on a slow flame for 4-5 minutes. If the mixture is too dry, add some water to achieve a gravy consistency.
- Garnish with chopped coriander leaves.
- Serve hot with rice or chapatis.
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Frequently Asked Questions
What are some variations of Usal I can try?
Usal can be made with different sprouts, such as moong, matki, or chana. To make it more hearty, you can add vegetables like potatoes or peas. Add a splash of tamarind juice or a squeeze of lemon at the end for a tangy twist. If you prefer it to be spicier, increase the red chilli powder or add green chillies during the sautéing process.
Can I make Usal ahead of time?
Yes, Usal can be made ahead of time and stored in the refrigerator for up to 2 days. To reheat:
- Warm it on the stove or in the microwave until hot.
- If the curry thickens too much upon cooling, add a little water while reheating to bring it back to the desired consistency.
- Garnish with fresh coriander leaves just before serving for the best flavour.
What dishes pair well with Usal?
Usal pairs wonderfully with steamed rice or soft chapatis. It can also be served with pav (Indian bread rolls) for a complete meal. If you’re hosting a larger meal, serve Usal alongside other Indian favourites like Pav Bhaji, Misal Pav, or a simple Dal Tadka. A side of yoghurt or raita can also complement the dish’s spiciness.
How can I make Usal suitable for a Jain diet?
To make Usal suitable for a Jain diet, omit the onions and garlic. You can enhance the flavour by adding more tomatoes and increasing the number of spices. The ginger paste can still be used as it is not restricted to a Jain diet. Additionally, consider adding some asafoetida (hing) for extra flavour.
What are the health benefits of eating Usal?
Usal is a nutritious dish thanks to the sprouts, which are rich in vitamins, minerals, and protein. Sprouts are known to improve digestion, boost immunity, and provide sustained energy. The dish is also relatively low in calories, making it an excellent choice for those seeking a healthy diet. The spices used in Usal, such as turmeric and cumin, have anti-inflammatory and digestive benefits, enhancing the overall health profile of the dish.
