L03 · Lunch · Maharashtra (incl. Parsi Mumbai)
Kolhapuri Misal with Sprouted Matki
Kolhapur's fiery misal: sprouted moth beans in a red, coconut-spiced rassa (thin gravy), topped here with roasted chana instead of fried farsan.
- Region
- Maharashtra (Kolhapur)
- Diet
- Strictly vegetarian, egg-free
- Prep
- 20 min
- Cook
- 35 min
- Time, as written
- Sprouting 1–2 days · Prep 20 min · Cook 35 min
- Serves
- 3
- Difficulty
- Moderate
- Status
- Traditional; roasted chana replaces fried farsan as the topping
- Good for
- Weekend lunch or brunch
Nutrition
Good source| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Misal only (sprouts, rassa, topping) | 330 | 14 g | 39 g | 12 g | 4 g | 14 g | 5 g | 4.5 g |
| Full plate: misal, 2 whole-wheat pav | 535 | 22 g | 76 g | 15 g | 5 g | 18 g | 9 g | 4.0 g |
Headline figures are for the full plate as served, with its stated roti, rice or bhakri; the dish alone is shown in the table.
Tier: Good source. Pav uses a typical whole-wheat pav label (40 g each) — verify against the brand used. Values checked against IFCT 2017 on 14 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Kat (rassa)
Topping
Plate
Method
Pressure-cook the sprouts with 300 ml water and a pinch of salt for 1 whistle. They should be tender but whole.
Dry-roast the coconut until brown; roast sliced onion in 5 g oil until dark brown. Grind both with tomato into a smooth paste.
Heat the remaining oil. Add ginger-garlic paste for 1 minute, then the ground paste, turmeric and Kolhapuri masala. Cook on medium 8–10 minutes, until oil rises to the surface.
Add 600 ml water and salt; simmer 10 minutes. This thin, red gravy is the kat.
Mix a third of the kat into the sprouts and simmer 5 minutes.
To serve: sprouts in a bowl, a ladle of kat poured over, then raw onion, roasted chana, coriander and lemon. Serve with pav.
Protein optimisation
- Where the protein comes from
- Matki supplies 11 g per serving; roasted chana 2 g; pav 8 g on the full plate.
- Boost
- Top with 30 g crumbled paneer per serving (+5.5 g protein, +80 kcal), or serve a glass of chaas made from 150 g curd (+5 g protein, +90 kcal).
Variations, serving and storage
- Regional
- Puneri misal — milder kat with a little jaggery and potato in the usal.
- Substitution
- Sprouted moong or a mixed sprout blend.
- Lighter plate
- 1 pav instead of 2 saves about 110 kcal.
- Storage
- Usal and kat keep 2 days refrigerated, separately.
- Food safety
- Cook sprouts thoroughly; discard any that smell sour.
- Meal prep
- Good — make kat ahead; sprout matki on the weekend.
Allergens
Gluten (pav). Gluten-free* without pav
Labels: Good source · High fibre · Dairy-free · Soy-free · Whey-free · No added sugar