4 Healthy and Wholesome Maharashtrian Recipes for Everyday Cooking

Maharashtrian cuisine is known for its vibrant flavours, rich spices, and diverse range of dishes. It is heavily influenced by the state's geography, history, and cultural heritage. Located in Western India, Maharashtra boasts a coastline that stretches along the Arabian Sea, which brings a variety of seafood to its cuisine. The region is also blessed with fertile land, resulting in an abundance of fresh fruits, vegetables, and grains.

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Maharashtrian cuisine offers a delightful array of flavours and wholesome ingredients. Incorporating these nutritious dishes into your everyday cooking can elevate your meals and promote a healthier lifestyle. Here are four delicious Maharashtrian recipes that are both nourishing and easy to prepare.

1. Bharli Vangi (Stuffed Eggplant):

Bharli Vangi is a traditional Maharashtrian dish that features eggplants stuffed with a flavourful mixture of spices, onions, and peanuts. This dish is rich in fibre, antioxidants, and essential vitamins. Serve it with roti or rice for a fulfilling meal.

Ingredients:

• 4 small eggplants (brinjals)
• ½  cup roasted peanuts, crushed
• 1 small onion, finely chopped
• 2 tablespoons grated coconut
• 2 tablespoons sesame seeds
• 2 teaspoons red chilli powder
• 1 teaspoon turmeric powder
• 1 teaspoon cumin seeds
• 1 teaspoon mustard seeds
• 1/2 teaspoon asafoetida (hing)
• 2 tablespoons oil
• Salt to taste
• Fresh coriander leaves for garnish

Method:

• Rinse the eggplants and make a deep cross-shaped cut at the base, taking care not to cut them completely.
• In a bowl, combine the crushed peanuts, chopped onion, grated coconut, sesame seeds, red chilli powder, turmeric powder, and salt.
• Stuff the eggplants generously with the prepared mixture.
• Heat oil in a deep pan or kadhai over medium heat.
• Add cumin seeds, mustard seeds, and asafoetida. Let them splutter.
• Carefully place the stuffed eggplants into the pan and cover with a lid.
• Cook for 10-15 minutes, turning occasionally, until the eggplants become tender and the stuffing is cooked.
• Garnish with fresh coriander leaves and serve hot with roti or rice.

Enjoy the flavorful and nutritious Bharli Vangi as a main course dish in your Maharashtrian-inspired meal.

2. Thalipeeth (Multigrain Flatbread):

Thalipeeth is a nutritious flatbread made with a blend of different flours like wheat, rice, and millet. Packed with vitamins, minerals, and dietary fibre, Thalipeeth is a perfect choice for a healthy breakfast or evening snack. Pair it with yoghurt or pickle for added taste.

Ingredients:

• 1 cup multigrain flour (a combination of wheat, rice, and millet flours)
• ¼ cup finely chopped onions
• 2 tablespoons chopped coriander leaves
• 1 tablespoon chopped green chilies (adjust according to your preference)
• 1 tablespoon sesame seeds
• ½ teaspoon turmeric powder
• ½ teaspoon cumin powder
• Salt to taste
• Water for kneading
• Oil or ghee for cooking

Method:

• In a mixing bowl, combine the multigrain flour, onions, coriander leaves, green chilies, sesame seeds, turmeric powder, cumin powder, and salt.
• Gradually add water and knead the mixture into a soft dough. The dough should be pliable and not too sticky.
• Divide the dough into small portions and shape them into balls.
• Take a ball of dough and place it on a greased surface or a piece of banana leaf.
• Gently press and flatten the dough ball with your fingers, spreading it into a circular shape. If the dough sticks to your fingers, you can wet your fingers with water or oil.
• Heat a tawa or griddle on medium heat and grease it with oil or ghee.
• Carefully transfer the flattened Thalipeeth onto the hot tawa. Make a small hole in the centre of the Thalipeeth to help it cook evenly.
• Drizzle some oil or ghee around the edges and on the top of the Thalipeeth. Cook for a few minutes until the bottom side turns golden brown.
• Flip the Thalipeeth and cook the other side until it is cooked through and browned.
• Remove from the tawa and repeat the process with the remaining dough portions.
• Serve the Thalipeeth hot with yoghurt, pickle, or a chutney of your choice.

Enjoy your homemade Maharashtrian Thalipeeth as a healthy and flavoursome breakfast or snack!

3. Misal Pav (Spicy Sprout Curry with Bread):

Misal Pav is a spicy curry made with sprouted lentils, onions, tomatoes, and a medley of aromatic spices. It is typically served with pav (soft bread rolls) and topped with farsan (crunchy savoury mix). This protein-rich dish is not only flavorful but also provides a good dose of essential nutrients.

Ingredients:

• 1 cup sprouted moth beans (matki)
• 1 small onion, finely chopped
• 2 tomatoes, finely chopped
• 2 tablespoons oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• ½  teaspoon turmeric powder
• 1 tablespoon Misal masala (available at Indian grocery stores)
• Salt to taste
• Water as needed
• Chopped coriander leaves for garnish
• Farsan (crunchy savoury mix) for topping
• Pav (bread rolls) for serving

Method:

• Heat oil in a pan or pressure cooker. Add mustard seeds and cumin seeds. Let them splutter.
• Add chopped onions and sauté until they turn translucent.
• Add chopped tomatoes and cook until they become soft and mushy.
• Add turmeric powder, Misal masala, and salt. Mix well.
• Add the sprouted moth beans and mix everything together.
• Add enough water to cover the beans and bring it to a boil.
• If using a pressure cooker, cook for 2-3 whistles or until the beans are tender. If using a pan, cover and simmer until the beans are cooked.
• Once the Misal is ready, adjust the consistency by adding more water if needed.
• Garnish with chopped coriander leaves.
• Toast the pav bread rolls with butter or ghee.
• Serve the Misal hot in a bowl, topped with farsan. Serve the toasted pav on the side.

Enjoy your homemade Misal Pav! Adjust the spice level according to your preference, and feel free to add additional garnishes like chopped onions, lemon juice, or grated coconut.

4. Varan Bhaat (Lentil Rice):

Varan Bhaat is a comforting and wholesome combination of lentils and rice. This simple yet satisfying dish is seasoned with cumin, mustard seeds, and ghee. Lentils are a great source of protein and fibre, while rice provides energy. Enjoy it with a side of vegetable curry for a complete meal.

Ingredients:

• 1 cup Toor dal (split pigeon peas)
• 2 cups Water
• 1 tablespoon Ghee (clarified butter)
• 1 teaspoon Cumin seeds
• 1 teaspoon Mustard seeds
• 1-2 Green chilies, slit lengthwise
• 4-5 Curry leaves
• 2-3 Garlic cloves, minced
• ½ teaspoon Turmeric powder
• Salt to taste
• Coriander leaves for garnishing

Method:

• Rinse the toor dal thoroughly and soak it in water for about 30 minutes. Drain the water before cooking.
• In a pressure cooker, add the soaked dal and 2 cups of water. Cook the dal until it becomes soft and mushy. It usually takes about 4-5 whistles on medium heat.
• Once the pressure releases, open the cooker and whisk the dal to a smooth consistency. If it is too thick, you can add some water to adjust the consistency.
• In a separate pan, heat ghee over medium heat. Add cumin seeds and mustard seeds and let them splutter.
• Add green chilies, curry leaves, and minced garlic. Sauté for a minute until the garlic turns golden brown and releases its aroma.
• Lower the heat and add turmeric powder. Stir well to combine the spices.
• Pour the cooked dal into the pan and mix everything together. Add salt to taste and let it simmer for a few minutes on low heat.
• Garnish with freshly chopped coriander leaves.
• Your Maharashtrian Varan Bhat is now ready to be served. It pairs well with steamed rice and can be enjoyed with a side of pickle or papad.

Note: If you prefer a thinner consistency for the dal, you can add more water while cooking or adjust it after whisking the dal.

Incorporating these four healthy and wholesome Maharashtrian recipes into your everyday cooking can add variety and nutrition to your meals. From the flavorful Bharli Vangi to the protein-packed Misal Pav, these dishes showcase the vibrant flavours of Maharashtra while offering numerous health benefits. Experiment with these recipes and savour the delicious taste of Maharashtrian cuisine while maintaining a balanced diet.