This Sprouted Moong Usal with Boiled Eggs is a PCOS-friendly recipe with 376 calories, 21.3g protein, and 19.5g carbs per serving. Ready in 30 minutes. High in fiber (6.2g), which supports insulin sensitivity.
Nutrition per Serving
Usal is a dry sprout curry from Maharashtra, usually eaten for breakfast with pav. This one uses sprouted moong, finished with toasted coconut, crushed peanuts and lemon, and served with boiled eggs in place of the bread. Each serving has about 376 calories, 21g of protein and 6g of fibre. You can sprout the moong at home over two days or buy a bag of sprouts.
Grocery list:
- Sprouted moong (or whole green moong to sprout)
- Eggs (4)
- Onion
- Tomato
- Unsweetened desiccated coconut
- Raw peanuts
- Green chilli
- Curry leaves
- Fresh coriander
- Lemon
- Mustard seeds, cumin seeds, ground turmeric, goda masala
- Avocado oil
Nutrition notes: figures are per serving of half the usal and 2 eggs, worked from USDA FoodData Central values for raw mung bean sprouts and every other weighed ingredient. Homemade sprouts with longer tails weigh a little lighter for the same amount of bean.
Keeps: The usal keeps 3 days in a sealed box in the fridge. Keep the boiled eggs in their shells and peel them when you eat.
Ingredients
Instructions
-
Put the eggs in a pan of cold water, bring to a boil and simmer for 9 minutes. Cool them in cold water, then peel and halve.Toast the peanuts in a dry pan for 3 minutes until golden. Crush them roughly. Toast the coconut in the same pan for 1 minute and set it aside.Heat the oil in a pan over medium heat. Add the mustard seeds and let them pop, then add the cumin, curry leaves and green chilli.Add the onion and cook for 4 minutes until soft. Add the tomato, turmeric and goda masala and cook for 2 minutes.Add the sprouts, salt and 60ml of water. Cover and cook for 7 to 8 minutes, until the sprouts are tender but still have a little bite. Always cook sprouts through.Stir in the coconut, peanuts, coriander and lemon juice. Serve with the halved eggs on top.
Why this works for PCOS
Usal with pav is a lovely breakfast, but the pav is soft white bread, which is fast starch. Swap the pav for eggs and the plate turns protein-led: 21g of protein and 20g of carbs per serving, with 6g of fibre.
Sprouting makes moong lighter and quicker to cook. The beans also stay crunchy, which makes the dish feel bigger than it is.
The ingredients doing the work
- Sprouted moong: 150g per serving. Fibre, folate and plant protein for very few calories.
- Eggs: 2 per serving. They supply most of the protein.
- Peanuts and coconut: just 10g of peanuts and a little coconut per serving. They add healthy fat and crunch, so the meal keeps you full.
Swaps
Vegan: skip the eggs and serve the usal with 150g of pan-fried tofu. Matki usal: use sprouted moth beans instead of moong, the classic Pune version.
How this fits a PCOS week
Most PCOS meal plans are built around Greek yogurt, cheese and toast. If you cook Indian food, or you skip dairy, those plans fall apart by Wednesday. PCOS Meal Planner builds a week around the food you actually cook, keeps out the foods you avoid, and gives you one shopping list.
Why this Sprouted Moong Usal with Boiled Eggs works for PCOS
This Sprouted Moong Usal with Boiled Eggs delivers 21.3g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.
The 19.5g of carbohydrates here come paired with 6.2g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.
Fat makes up about 62% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Eating a substantial breakfast like this Sprouted Moong Usal with Boiled Eggs is one of the highest-leverage moves you can make for PCOS. In the Jakubowicz et al. 2013 trial published in Clinical Science, women with PCOS who front-loaded calories to breakfast reduced fasting insulin by 56% and increased ovulation rates 50%, with no change in total calories. Front-loading works because insulin sensitivity is highest in the morning and lowest at night.
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Frequently Asked Questions
Yes, this Sprouted Moong Usal with Boiled Eggs recipe is designed to be PCOS-friendly. At 376 calories per serving with 21.3g of protein, it supports balanced blood sugar and hormonal health. It also provides 6.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 30 minutes total. Prep time is 10 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 376 calories, 21.3g protein (23%), 19.5g carbs, 25.7g fat. Plus 6.2g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Breakfast. At 376 calories, it fits within typical PCOS meal plan targets for Breakfast. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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