Recipes · Indian · Breakfast
Misal Pav (Maharashtrian Spiced Sprouted Beans)
One serving has 525 kcal and 21 g protein, and at least a fifth of a woman's daily need of folate (97%), copper (77%), manganese (69%), thiamin (55%), vitamin K (49%) and selenium (47%). Ready in 750 minutes.
- Preparation: 720 min
- Cooking: 30 min
- Makes: 1 serving (223 g)
- Difficulty: Hard
- Diets: Vegan, Dairy-free
- Contains: gluten, peanut
Ingredients
- 50 g Mung beans, dried
- 40 g Onions, raw
- 40 g Tomatoes, raw
- 4 g Ginger, fresh
- 4 g Garlic, raw
- 1.5 g Chili powder
- 0.5 g Turmeric
- 12 g Vegetable oil
- 50 g Bread rolls, hard
- 10 g Peanuts, roasted
- 5 g Lemon juice
- 4 g Cilantro, fresh
- 1.5 g Salt
Method
- Soak the mung beans in water 8 hours, then drain, cover loosely with a damp cloth and leave in a warm place a further 12-18 hours until sprouted.
- Boil the sprouted beans in fresh water 15-20 minutes until tender but not mushy.
- Heat the oil and fry the onion, garlic and ginger over medium heat 6-8 minutes until golden, then add the tomato, chili powder and turmeric and cook 6-8 minutes into a thick masala.
- Add the cooked sprouts with some of their cooking liquid and the salt, and simmer 10-15 minutes until the flavors meld into a thin, spicy curry.
- Ladle into a bowl, top with the crushed peanuts, chopped onion, cilantro and a squeeze of lemon, and serve with the bread roll on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 525 kcal | 25% |
| Carbohydrates | 68.7 g | |
| Water | 108 mL | |
| Fiber | 12.2 g | 41% |
| Protein | 20.8 g | 43% |
| Tryptophan | 0.22 g | |
| Threonine | 0.65 g | |
| Isoleucine | 0.81 g | |
| Leucine | 1.5 g | |
| Lysine | 1.1 g | |
| Methionine | 0.27 g | |
| Cystine | 0.25 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.61 g | |
| Valine | 0.98 g | |
| Histidine | 0.53 g | |
| Fat | 20.1 g | |
| Monounsaturated | 6.1 g | |
| Polyunsaturated | 9.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.2 g | |
| Saturated | 3.2 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 0 mg | |
| Calcium | 150 mg | 15% |
| Copper | 0.69 mg | 77% |
| Iron | 6.1 mg | 34% |
| Magnesium | 142 mg | 46% |
| Manganese | 1.2 mg | 69% |
| Phosphorus | 307 mg | 44% |
| Potassium | 992 mg | 21% |
| Selenium | 25.8 µg | 47% |
| Sodium | 911 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.61 mg | 55% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 5.3 mg | 38% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.43 mg | 33% |
| Folate (vitamin B9) | 388 µg | 97% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 71.9 mg | 17% |
| Vitamin A | 55.5 µg | 8% |
| Vitamin C | 15.3 mg | 20% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.9 mg | 19% |
| Vitamin K | 44.3 µg | 49% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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