Sprouted Vaal ki Usal


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Sprouted Vaal ki Usal, a traditional Maharashtrian preparation made healthier using sprouted vaal. The use of kokum and jaggery in the preparation not only ensures a super tangy flavour, but also increases the iron content.

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स्प्राउटड वाल की उसल - हिन्दी में पढ़ें (Sprouted Vaal ki Usal in Hindi) 

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A traditional Maharashtrian preparation made healthier using sprouted vaal. Apart from boosting the nutrient content, sprouting the vaal also makes it easier to digest, making this a dish suitable for young and old alike. With many a flavourful ingredient, this iron-rich Sprouted Vaal ki Usal is a treat for your taste buds. Moreover, the use of kokum and jaggery in the preparation not only ensures a super tangy flavour, but also increases the iron content. A thoughtful addition of vitamin C rich coriander improves the absorption of iron.

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Sprouted Vaal ki Usal recipe - How to make Sprouted Vaal ki Usal

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Method
    Method
  1. Heat the oil in a non-stick kadhai and add the cumin seeds.
  2. When the seeds crackle, add the asafoetida, curry leaves and ginger and sauté on a medium flame for a few seconds.
  3. Add the onions and sauté on a medium flame for 2 to 3 minutes.
  4. Add the sprouted vaal, 1½ cups of water, turmeric powder, chilli powder, kokum, jaggery and salt, mix well and cook on a medium flame for another 2 to 3 minutes,while stirring occasionally.
  5. Add the coriander, mix well and cook on a medium flame for 1 more minute.
  6. Serve hot.

Sprouted Vaal ki Usal Video by Tarla Dalal

Accompaniments

Phulka Recipe, Indian Chapati Recipe 

Nutrient values (Abbrv) per serving
Energy257 cal
Protein16.4 g
Carbohydrates46 g
Fiber12.5 g
Fat1.8 g
Cholesterol0 mg
Sodium13.2 mg

RECIPE SOURCE : Iron Rich RecipesBuy this cookbook
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Reviews

Sprouted Vaal ki Usal
5
 on 17 Jul 14 02:24 PM


A simple and easy to make subzi using sprouts. It can be enjoyed with brown rice or rotis.