The Protein Powerhouse: Deconstructing Sev Usal's Ingredients
Sev Usal is a layered dish where the protein comes from its core components. Understanding each element's role is key to appreciating its nutritional value.
The Usal: Foundation of Protein
The most substantial source of protein in Sev Usal is the usal, or the spicy curry itself. This base is typically made from dried white peas (safed vatana). As a legume, vatana is naturally rich in protein and fiber, making it a nutritious and filling ingredient. A quarter cup of dried white peas alone can contribute nearly 10 grams of protein. In some regional variations, other legumes or sprouted mixed pulses like moth beans (matki) and green gram (moong) are used, further enhancing the protein content. Cooking the pulses with a blend of spices, tomatoes, and onions creates a flavorful and hearty stew.
The Sev: A Crunchy Contributor
The crunchy topping, known as sev, is a crucial part of the dish's texture and name. Sev is traditionally made from chickpea flour (besan), which has a higher protein content than many grain flours. While sev adds a satisfying crunch and flavor, it's typically deep-fried, increasing the fat content of the overall dish. For a healthier alternative, some recipes suggest using baked sev, which retains the protein from the besan while significantly reducing the fat.
Other Ingredients and Toppings
The other components of Sev Usal, such as chopped onions, coriander, and chutneys, contribute additional nutrients and complexity. Onions and tomatoes provide vitamins and antioxidants, while the lemon juice adds a dose of Vitamin C. However, their protein contribution is minimal compared to the peas and sev.
Nutritional Comparison: Sev Usal vs. Other Snacks
Here is a quick comparison of the approximate protein content of Sev Usal against other popular Indian snacks. Note that these figures are based on typical preparations and can vary.
| Snack (Typical Serving) | Primary Protein Source | Approx. Protein (g) | Key Advantage | Key Disadvantage |
|---|---|---|---|---|
| Sev Usal (with vatana) | Peas, Chickpea flour | 8-9 | Good balance of protein and carbs | Can be high in fat and sodium |
| Misal Pav | Sprouted moth beans | 10+ | Very high in protein and fiber | Can be oily, especially the 'tari' |
| Bhel Puri | Puffed rice | 2-3 | Low in fat | Low protein content |
| Sev Puri | Potatoes, Puri | 4-5 | Satisfying texture | Mainly carbs, moderate protein |
| Plain Fried Sev | Chickpea flour | 3-5 | Simple, easy snack | High in oil and calories |
How to Increase the Protein in Your Sev Usal
For those looking to maximize the protein intake from their Sev Usal, here are some actionable tips:
- Use Sprouted Legumes: Instead of just white peas, use a mix of sprouts like moong, moth beans (matki), and chana. Sprouting boosts the nutritional value and protein content.
- Add Lentils: Incorporate cooked lentils, such as masoor or moong dal, into the usal base. This is an easy way to add more protein and fiber.
- Bake the Sev: Prepare a batch of baked sev instead of the deep-fried version to reduce fat while still providing protein from the besan.
- Enhance the Base: Thicken the curry with a paste of besan and water, which adds more chickpea flour protein.
- Include Protein-Rich Toppings: Garnish with roasted peanuts or other nuts for an extra protein boost and a different texture.
Conclusion
Sev Usal is more than just a tasty street food; it can be a surprisingly good source of plant-based protein, primarily from its pea-based curry. While standard recipes offer a decent protein count of around 8-9 grams per serving, modifications can easily be made to increase this amount. The dish's overall nutritional profile is a blend of complex carbohydrates, fiber, and protein. By opting for a homemade version with sprouted beans or baked sev, one can significantly improve the health quotient without sacrificing its iconic taste. This makes Sev Usal a versatile and customizable meal for those seeking delicious, protein-rich vegetarian options.
For a detailed guide on creating a protein-rich version at home, check out this recipe from Times Food.
