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
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.
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.
Usal is a Maharashtrian curry generally made with sprouted beans. I have made this curry with sprouted moong beans which are protein-packed .
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!
This is very flavourful rice with the addition of carrots and ivy gourd. The roasted crisp cashews take the rice to a different level.
King of fruits, Alphonso mango purée, serve it chilled to complement the meal.
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.
Peanuts are an excellent source of protein and these ladoos are made with peanuts and jaggery. Yes, just two main ingredients.
Maharashtrian style Lemonade with a pinch of cardamom.
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
400 gms moong beans ( sprouted )
1/2 tsp turmeric powder
1 tsp oil
6 curry leaves
1/2 cup tamarind pulp
Salt to taste
1/2 fresh coconut
2-3 green chilly
1 tsp oil
1/2 tsp mustard seeds
6 curry leaves
1/4 tsp turmeric powder
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.