WV3 ~ Pea Sprouts Soopa with Kale

Morning:
A glass of ragi ganji without sweetener
One boiled egg, white only

Noon:
1 gatti vada with chana dal in a cup of veggie-rich sambar
1 boiled egg, white only
Half carrot and half apple

Evening:
A small cup of ginger tea without sweetener
Remaining half of industrial-sized Fuji apple. Apples are huge here.

Night:
A cup of pea sprouts soopa with plenty of fresh kale from backyard, which was grown on dear Kay’s recommendation. Fresh and filling, good food
A cup of veggie-rich sambar and one papad
A glass of cold and delicious buttermilk from homemade yogurt

Workout:
15 minutes cycling, mile walk, and high intensity step aerobic class for one hour – Morning. Gardening work in the evening.

In retrospect:
Mild stomach discomfort because of all the guggullu. Should include more ginger, hing and lemon.
Peaceful and pleasant day.

Sprouted Yellow Pea with lone green pea sprout in the center (Yellow Vatana Sprouts)

Pea Sprouts Soopa with Kale
(for four or two for one or two meals)

Dried peas from Bharath are available in two colors. Green and yellow. Like fraternal twins, they are from the same family but are different taste and texture wise. Today’s recipe is with yellow dried peas with one lone green one.

The yellow peas are soaked in plenty of water overnight, then kept in a muslin cloth covered for a day for sprouting. The pea sprouts are then cooked with kale and seasoned with traditional Bharath flavors.

Why take the trouble to sprout? It’s because the sprouting process makes the legumes and lentils easily digestible and also increases nutritional value. The following recipe is based on Vatana Ambat of Karnataka/Maharashtra. Creamy pea sprouts and silky greens, it’s a decent soopa particularly when you are in no mood for fancy fixings. Give it a try.

Ingredients:
Yellow Peas (yellow vatana) sprouts – 2 cups
Fresh Kale, finely chopped – about 4 cups
Red onion or shallot, finely chopped – about half cup
From masala dabba – tadka ingredients
For Traditional Bharath Flavor:
Toast half teaspoon methi seeds to fragrance. Take them in mixer. Add two tablespoons of fresh coconut gratings and one inch piece of tamarind, five red chillies and pinch of salt. Blend to smooth paste.

Preparation:
Step 1: Place sprouted peas and two cups of water in a pot. Add half teaspoon salt. Cover and cook, until peas are fork tender. Takes about 15 minutes.
Add the kale to peas and continue to cook until they collapse. Add the blended Bharath flavoring. Mix well. If the soopa looks too dry, add about half cup of water. Simmer on low heat for five minutes.

Step 2: At the end of the cooking, do the onion tadka: Heat a tablespoon of peanut oil in another pan. Add pinch each – hing, cumin and mustard seeds and a sprig of curry leaves. Toast to fragrance. Add the onion. Fry to crisp. Stir in turmeric and toast for couple of seconds. Add this onion tadka to simmering soopa. Enjoy hot with ghee, rice or roti. Good on it’s own as well.

Pea Sprouts Soopa with Kale
Pea Sprouts Soopa with Kale ~ Meal Today

© Recipe and Photos Copyright 2009 Indira Singari.

8 Comments

  • By DK, July 21, 2009 @ 10:58 pm

    I recently went on a Hike to Yosemite Half Dome! 30 kms to be exact from our camp site and it was about 7000 feet elavation on a mountain! Took 15 hrs of walking and climbing!

    The previous two weeks I gobbled on lots of legumes and sprouts! I think I got all the stamina to undertake this hike from these!!!!!! :)

  • By Nirmala, July 21, 2009 @ 11:38 pm

    Home grown veggies gives delight when cooking. You right on having lot of legumes. And ginger, hing would help you. Also du to Solar eclipse there are lots of changes in our body if we could observe well. Please take care.

  • By shilpa, July 22, 2009 @ 4:03 am

    Hello.
    I had chanced on your website while I was checking out for some recipe….and from then on I have started peeping in to check if there is something you have added in here. It’s a beauty to check out the recipes you have included. I tried a lot of them and they came out well. I don’t know where you get this energy (referring to whole of ur family) from to cook so well, to take pics and write them. I browse the recipes to look at the photos. They are a feast to the eyes. Then the garden thing and helping out neighbours and friends. It’s really a nice feeling that I know somebody like you though remotely. Good luck and keep going. I live in india, Hyd and aim to do more to enrich my existence and life. :)

  • By Hari Chandana, July 22, 2009 @ 11:13 am

    Looks soo delicious and healthy.. nice snaps!!

  • By Kay, July 22, 2009 @ 12:23 pm

    Oh, you grew kale! :) That’s wonderful! I didn’t participate in the swiss chard challenge, after all. But I did plant methi, mint and sunflower and they are all growing nicely. It’s a nice surprise to see white pea sprouts on your blog, because I just soaked some this morning, to sprout. :)

  • By Priyamvada, July 22, 2009 @ 3:33 pm

    Indira,
    Long-time admirer of this blog. Thanks for the soopa recipe.

    Industrial sized apples may be GM (Genetically Modified). So, its safer to buy the smaller ones, I think.

  • By Indira, July 22, 2009 @ 9:28 pm

    DK: That is really impressive! Go legume power.:)

    Nirmala: I will and thanks for your concern. Hope everything went well with the eclipse there.

    Shilpa: Happy to meet fellow Hyd. Thanks for all the good words.

    Harichandana: Thanks.

    Methi, mint and sunflowes – that’s beautiful, Kay.
    I planted kale and lettuce after reading your comment. Kale is coming up nicely, but lettuce didn’t do well.
    Can’t wait to read your healthy creations with pea sprouts.:)

    Priyamvada: You are most welcome.
    These are from Costco. I guess I should look for smaller ones.

  • By Tamanna, February 17, 2010 @ 8:04 am

    Thanks for your healty recipes. I do have a question. Are the nutrients lost when we cook the sprouts. I am not sure, becuase it is an effort to sprout them and sad to loose the nutrients by cooking. Thanks in advance.

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