Скачать или смотреть Perfect Shravan Meal from Goa - Upvas Thali with Moong, Beans & Cauliflower!

There’s something deeply comforting about the flavours of a traditional home-cooked thali, simple ingredients, time-honoured techniques, and recipes passed down through generations.

In today’s video, I’m taking you to Goa through a beautiful Saraswat-style thali made with love. We’ll be preparing:

Muga Gathi - a sprouted moong curry in roasted coconut masala

French Beans Upkari - a dry sabzi with fresh coconut tempering

Cauliflower Phodi - crispy semolina-coated pan-fried florets

These dishes are festive, vegetarian, and completely satvik, making them perfect for festivals, fasting days, or just a wholesome weekday lunch.

INGREDIENTS:
For Muga Gathi (Sprouted Moong Curry):

To boil:

2 cups whole green moong, soaked and sprouted
½ litre water
3 green chilies
Salt to taste
For masala (to be roasted & ground):
1 tbsp coriander seeds
10 peppercorns
½ inch cinnamon stick
4–5 cloves
1 tbsp dagad phool (stone flower)
Tiny piece of nutmeg
5 dry red chillies
To grind with roasted masala:
½ fresh coconut, grated
1 small piece tamarind (cherry-sized)
½ tsp turmeric powder
1 cup water

For tadka:
2 tbsp coconut oil
1 tsp mustard seeds
Pinch of hing
1 sprig curry leaves
For French Beans Upkari:
400g French beans, finely chopped
2 tbsp coconut oil
1 tsp mustard seeds
3–4 dry red chillies
1 sprig curry leaves
Salt to taste
½ cup fresh grated coconut

For Cauliflower Phodi (Pan-Fried Florets):

500g Cauliflower florets, halved
½ cup rava (semolina)
½ tsp turmeric
1 tbsp red chilli powder
Salt to taste
Coconut oil for shallow frying
Optional: This coating works beautifully with other veggies like brinjal, raw banana, okra, pumpkin, drumsticks, etc.

METHOD:
Muga Gathi:
Soak moong overnight, sprout it, then boil with water, green chillies, and salt until soft.
In a pan, dry roast coriander seeds, peppercorns, cinnamon, cloves, dagad phool, nutmeg, and red chillies on low flame until aromatic.
Grind the roasted spices with coconut, tamarind, turmeric, and water to a smooth paste.
Add the paste to the boiled moong along with extra water and simmer for 4–5 mins.
Prepare the tadka in coconut oil: splutter mustard seeds, add hing and curry leaves, and pour over the curry.

French Beans Upkari:
Heat coconut oil, splutter mustard seeds, add red chillies and curry leaves.
Add finely chopped beans and salt. Sauté without covering to retain colour and crunch.
Once cooked, add grated coconut and mix well.

Cauliflower Phodi:
Mix rava with turmeric, chilli powder, and salt.
Keep florets slightly moist. Coat them well with the spiced rava mixture.
Place on a hot tawa with coconut oil. Cook for 3–4 mins on each side on medium-low flame.
Flip gently to maintain the coating. Add a little more oil while cooking the other side.

Serving Suggestion:
This thali pairs beautifully with steamed rice and dal, or even with hot chapatis. It’s a complete vegetarian meal that balances spice, texture, and aroma — all in one plate.

Why You’ll Love This Thali:
100% vegetarian and no-onion, no-garlic
Perfect for festive or fasting days
Traditional Goan Saraswat flavours
Balanced, wholesome and filling

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