Maharashtrian Malvani Usal
A wholesome Indian recipe crafted for health-conscious eating: nutritious, delicious, and easy to make at home.
Sprouted matki or mixed legumes in a coconut-onion Malvani masala — the curry base for misal, or a protein bowl on its own.
Usal is a spicy sprout curry from the Malvan coast. Matki or mixed sprouts are cooked just tender and simmered in a roasted onion and coconut masala. It is eaten with pav or bhakri.
Ingredients
How to Make It
Steam or lightly cook sprouts until just tender.
Make onion-coconut spice masala; cook in oil.
Add sprouts and water; simmer. Finish with lemon and coriander.
Nutrition per serving
* Approximate values per serving
Health Benefits
Sprouted legumes pack protein and fibre. Keep oil modest and load onions for volume.
Sprouted legumes cook quickly and keep their bite. The roasted coconut masala makes the gravy thick, so no cream or flour is needed.
Pro Tips
- →Don’t overcook sprouts to mush.
- →Fresh coconut masala tastes brighter.
- →Serve with pav or millet.
- →Steam the sprouts only until tender. Overcooked sprouts turn mushy.
- →Roast the onion and coconut until deep brown for the best flavour.
- →Add lemon at the end so it does not turn bitter.
A calorie note
Most of the calories in this dish come from a few ingredients. For reference, per 100 g: Cooking oil: about 884 kcal (about 40 kcal per teaspoon); Fresh coconut: about 354 kcal. Measure these with a spoon or scale, because small changes here move the total more than anything else. Values are rounded from USDA FoodData Central and the Indian Food Composition Tables (IFCT 2017), as of 13 Oct 2026, and vary by variety and by table. General information, not medical advice.
Variations
- 1Make misal with farsan and sev.
- 2Use moong sprouts.
- 3Make a thin rassa by adding more water and eat it like a soup with pav.
Frequently Asked Questions
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