The Mega marathon with Protein Rich theme is in its last leg. I have been posting various Protein recipes under different themes, where Kebabs , Biryanis made a complete meal , Salads were as good as a meal, nuts and seeds as a great munch .
For this week I have chosen our Traditional Indian Thalis from six different states, where the menu has been carefully selected to give that protein punch . I shall be posting just one recipe per thali , the rest shall follow in the upcoming marathons.
Indian meals are full of protein , we just need to balance and choose our dishes .My doctor who is a great friend always propagates these Indian Thalis . He says they are the best source of nutrition .
For the very first day it is a Maharashtrian Thali . I have posted a Traditional Maharashtrian Spread earlier , but this time I selected a menu which is rich in protein. Marathi cuisine satisfies virtually every taste salty , bland , sweet , sour , spicy and bitter flavours .
The diverse Marathis have a diverse cuisine . They are well spread around the different regions , each region has their own speciality. Rice is the staple of the Konkan region , whereas the Malvani Cuisine is predominantly non vegetarian . Whatever the region might be cashews , peanuts and coconuts are used in most of the dishes . Rice , jowar and bajri are their staples.
Today’s Thali will feature a balanced meal which has been suggested by my Maharashtrian friend, most of them are her recipes but some of the recipes are from Marathi Cookbook ‘ by Kaumudi Marathe.
Here is the menu
Koshambir
Mungachi Usal
Masale’ Bhat
Dahi kanda
Thecha
Chapati
Kotambir Vadi
Kotambir Vadi is a typical protein-packed Maharashtrian snack made with gram flour and fresh green coriander leaves. The batter is almost like our bhajiya batter, but here it steamed and then fried if you wish to. I did not fry as we like the steamed and tempered version.
Koshambir
Koshambirs are salads and in this salad, I have used Bengal gram daal, the raw protein-rich daal has been coarsely ground and made into an amazing salad.
Mungachi Usal
Usal is a Maharashtrian curry generally made with sprouted beans. I have made this curry with sprouted moong beans which are protein-packed .
Paalakchi Patal Bhaji
This is a wonderful green, a recipe from Kamudi Marathe. The greens are enriched with Bengal gram and peanuts and they are cooked in buttermilk. Packed protein green!
Masale’ Bhat
This is very flavourful rice with the addition of carrots and ivy gourd. The roasted crisp cashews take the rice to a different level.
Aamras
King of fruits, Alphonso mango purée, serve it chilled to complement the meal.
Dahi Kanda
Onions and tomatoes are added to a creamy beaten curd which is tempered with mustard and curry leaves. The curd is seasoned with salt and green chilly.
Shengdana Ladoo
Peanuts are an excellent source of protein and these ladoos are made with peanuts and jaggery. Yes, just two main ingredients.
Limbacha Sharbat
Maharashtrian style Lemonade with a pinch of cardamom.
Accompaniments
Pickle, salt, lemon, thecha make perfect accompaniments to this meal.
Some of the dishes are relished with chapati while some taste better with rice.
For today I shall share the recipe for Mungachi Usal
Mungachi Usal
Ingredients
400 gms moong beans ( sprouted )
1/2 tsp turmeric powder
1 tsp oil
6 curry leaves
1/2 cup tamarind pulp
Salt to taste
Coconut Paste
1/2 fresh coconut
2-3 green chilly
Tempering
1 tsp oil
1/2 tsp mustard seeds
6 curry leaves
Pinch asafoetida
1/4 tsp turmeric powder
Method
Soak and sprout the beans 2 days prior to cooking.
Grind coconut and green chilly and make a fine paste.
Boil the sprouts in 1 cup water for 4-5 minutes.
Add oil, mustard seeds, curry leaves, asafoetida, and turmeric and add to the sprouts.
Cook for 15 minutes or till the sprouts are tender.
Add tamarind and salt, cook for about 5 minutes.
Add the coconut paste and bring the Usal to a boil.
Temper with mustard seeds, curry leaves, and turmeric.
Serve hot with white rice, Masale Bhat, or chapatis.
Mungachi Usal
Usal is a Maharashtrian curry generally made with sprouted beans . I have made this curry with sprouted moong beans which are protein packed .
Ingredients
- 400 gms moong beans sprouted
- 1/2 tsp turmeric powder
- 1 tsp oil
- 6 leaves curry
- 1/2 cup tamarind pulp
- Salt to taste
Coconut Paste
- 1/2 fresh coconut
- 2-3 green chilly
Tempering
- 1 tsp oil
- 1/2 tsp mustard seeds
- 6 leaves curry
- Pinch asafoetida
- 1/4 tsp turmeric powder
Instructions
- Soak and sprout the beans 2 days prior to cooking .
- Grind coconut and green chilly and make a fine paste.
- Boil the sprouts in 1 cup water for 4-5 minutes .
- Add oil, mustard seeds, curry leaves, asafoetida and turmeric and add to the sprouts .
- Cook for 15 minutes or till the sprouts are tender.
- Add tamarind and salt, cook for about 5 minutes .
- Add the coconut paste and bring the Usal to a boil .
- Temper with mustard seeds , curry leaves and turmeric .
- Serve hot with white rice , Masale Bhat or chapatis.
This is simply awesome Vaishali. I never expected this sub theme and it surely rocks!..what a lovely menu and all the dishes look so so yum!..only you can make a thali sound so easy!..After seeing your thumbnail, couldn’t hold my curiosity and came here…superb!
So you saved the best for the last week. This is an amazing thali. Love how you have put together protein rich dishes together. Looks so festive and perfect for the season..
lovely spread, I had an inkling that u cud be presenting thalis, and there are here 🙂
Omg I am drooling over this thali. As ballot mentioned only you can manage doing thali. This Maharashtraian thali rocks. Bookmarked!!
Cant take my eyes off that awesome thali spread.. Kudos to your hard work.. Cant decide what to select and what to leave.. Just love each and every dish in that plate..
Was wondering how come no Thalis. Delicious spread.love it
That’s one awesome spread and love that fresh coconut paste. Fresh ingredients always adds that unique flavor and taste. very nice. And I am eyeing on that kothambir vadi too.
Vaishali you have me drooling, want the whole thali. Looking forward to the other recipes too.
Oh my God! Vaishali you are simply amazing. Only you can think of and execute a thali so flawlessly. Am amazed at this fabulous spread! Yum yum
Vaishali, you know what i have been thinking that you will be making thalis for the last week and am not wrong at all. What a tremendous thali, with those alluring dishes, cant take my eyes from that platter. Am sure after having this thali, i definitely need a nap. Fantastic job.
The best for the last vaishali.. Amazing spread. Loved your idea of presenting protein rich indian thalis… Cant wait to see the other thalis with your stunning clicks
Vaishali no choice of words can do justice to such a wonderful spread of food. The thali looks absolutely delicious and I love how you have explained each and every dish. That makes it so easy to understand what each dish is about and enjoy this treat knowing what we are eating virtually