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Misal Pav

Serves 1 · Prep 10 min · Cook 20 min · 545 calories per serving

A popular spicy Maharashtrian street food dish made from sprouted moth beans curry, topped with farsan, onions, and served with pav bread rolls.

Why it's healthy

Misal Pav offers a balanced nutritional profile primarily due to its main ingredient, sprouted moth beans (matki). Sprouting enhances the beans' nutrient availability, making them a rich source of plant-based protein for muscle repair and dietary fiber, which aids digestion and promotes satiety. They also provide essential minerals like iron and magnesium. The use of turmeric offers anti-inflammatory benefits from its curcumin compound. Fresh garnishes like onion and coriander add antioxidants, while a squeeze of lemon provides a boost of Vitamin C, which also helps in the absorption of iron from the beans.

Ingredients

  • For Misal Curry:
  • 1/2 cup Sprouted Moth Beans (Matki)
  • 1 tbsp Oil
  • 1/4 tsp Mustard Seeds
  • 1/4 tsp Cumin Seeds
  • 1 pinch Asafoetida (Hing)
  • 1/4 medium Onion, finely chopped
  • 1/4 medium Tomato, finely chopped
  • 1/2 tsp Ginger-Garlic Paste
  • 1/8 tsp Turmeric Powder
  • 1/2 tsp Red Chili Powder
  • 1 tsp Goda Masala or Misal Masala
  • Salt to taste
  • 1 cup Water
  • For Serving:
  • 2 Pav (Bread Rolls)
  • 1/4 cup Farsan or Sev
  • 2 tbsp Onion, finely chopped
  • 1 tbsp Coriander Leaves, chopped
  • 1 Lemon Wedge

Instructions

  1. Heat oil in a pressure cooker or a deep pan. Add mustard seeds and cumin seeds.
  2. Once they splutter, add asafoetida, chopped onion, and ginger-garlic paste. Sauté until the onion turns translucent.
  3. Add chopped tomato and cook until it becomes soft.
  4. Add turmeric powder, red chili powder, and goda/misal masala. Sauté for a minute.
  5. Add the sprouted moth beans and mix well with the masala.
  6. Pour in 1 cup of water and add salt to taste. Stir well.
  7. If using a pressure cooker, cook for 2 whistles. If using a pan, cover and cook for 15-20 minutes, or until the sprouts are tender.
  8. To assemble, pour the prepared misal (sprout curry) into a serving bowl.
  9. Top it with a generous amount of farsan, followed by chopped onions and coriander leaves.
  10. Serve immediately with a lemon wedge on the side and two pav rolls.