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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)

Status

Traditional; roasted chana replaces fried farsan as the topping

Diet label

Strictly vegetarian, egg-free

Time

Sprouting 1–2 days · Prep 20 min · Cook 35 min

Serves

3

Difficulty

Moderate

Good for

Weekend lunch or brunch

Tags

Good source · High fibre · Dairy-free · Soy-free · Whey-free · No added sugar

Allergens

Gluten (pav). Gluten-free* without pav

Nutrition (estimated)

Calories

535 kcal

Protein

22 g

Carbs

76 g

Fat

15 g

Fibre

18 g

Headline values are for the full plate.

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.

Ingredients

• 150 g matki (moth beans), dry, sprouted (see B11 for method; tails 3–5 mm)
• Kat (rassa): 100 g onion, sliced · 15 g dry coconut (kopra), grated · 100 g tomato · 1 tbsp ginger-garlic paste · 15 g Kolhapuri kanda-lasun masala (or 2 tsp red chilli powder plus 1 tsp goda masala) · ¼ tsp turmeric · 20 g groundnut oil · 5 g salt · 600 ml water
• Topping: 30 g roasted chana (dalia) · 60 g onion, finely chopped · coriander · lemon wedges
• Plate: 6 whole-wheat pav (about 240 g)

Method

1. Pressure-cook the sprouts with 300 ml water and a pinch of salt for 1 whistle. They should be tender but whole.
2. Dry-roast the coconut until brown; roast sliced onion in 5 g oil until dark brown. Grind both with tomato into a smooth paste.
3. 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.
4. Add 600 ml water and salt; simmer 10 minutes. This thin, red gravy is the kat.
5. Mix a third of the kat into the sprouts and simmer 5 minutes.
6. 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

• 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.

Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com