Category: Sprouts

Bean Sprouts with Bell Peppers

“Keeping your body healthy is an expression of gratitude to the whole cosmos: the plants, the clouds, everything.” An old proverb says. Here is a hope that this north Indian kadi inspired recipe will contribute to the cause. Garden fresh green bell peppers are cooked with moong bean sprouts in dahi sauce. The cooling dahi sauce provides an interesting and characteristically North-Indian contrast to somewhat earthy bell peppers. This nutritious and easy to prepare recipe can be served as a main course accompanied with rice or roti.

Bell Pepper Stuffed with Moong Bean Sprouts

Bean Sprouts with Bell Peppers
(for 2 to 4 for 2 to 1 meal)

    Recipe:
    2 cups moong bean sprouts
    4 bell peppers, remove the end&seeds and chop to chunks, 2 cups
    1 semi ripe tomato, finely chopped, 1/2 cup
    1 small onion or shallot, finely chopped, 1/2 cup
    1 cup, dahi (Indian yogurt)
    1 tablespoon besan (gram flour, chickpea flour)
    1/2 teaspoon each – salt, red chilli powder and garam masala powder
    1/4 teaspoon – turmeric
    1/4 cup, finely chopped fresh cilantro leaves for garnish

    for Kasuri methi Tadka:
    1 tablespoon peanut oil
    1 tablespoon kasuri methi
    pinch each- cumin and methi seeds

1. In a large skillet, heat peanut oil. When oil is hot, add and toast kasuri methi, cumin and methi seeds in that order to fragrance.

2. Add onion, tomato, bell pepper one after another and saute until softened, about ten minutes.

3. Add moong sprouts and salt, chilli, garam masala powder and turmeric. Pour about half cup of water. Mix well. Cover the skillet and steam-saute until the moong sprouts are soft and tender.

4. In a cup, take dahi and add besan flour. Mix them well without any lumps.

5. Reduce the heat to low. Stir a little of this dahi-besan mix into the subji, then gradually add the entire mixture. Simmer on low heat for about two minutes. Turn off the heat. Garnish with cilantro leaves. Serve warm.

Bean Sprouts with Bell Peppers
Bean Sprouts with Bell Peppers ~ For Meal Today

Zucchini Pesarattu

This is my first time preparing zucchini pesarattu and I have to say this first try has turned out to be the best garden to table zucchini experiment. The recipe is easy. Pick tender zucchini. Grate and add it to pesarattu batter. Zucchini pesarattu base is power-packed moong sprouts. To stabilize the moong batter, I added little bit besan flour. Grated carrot, onion and fresh ginger made good companions to tender zucchini. Simple and sublime, these delicious pesarattus evoked a longing for a summer supper beneath a large and shady mango tree.

Zucchini, Carrot and Moong Sprouts
Grated Yellow Zucchini, Carrot and Moong Sprouts

Zucchini Pesarattu
(for 10-12 pesarattus)

Ingredients:
1 fresh and firm, medium-sized zucchini
1 medium-sized carrot
1 small red onion or shallot
4 Indian or Thai green chillies
1/2-inch piece of fresh ginger
1/2 teaspoon salt or to taste
4 cups sprouted moong beans
1/4 cup besan (gram flour)

Method:

Grate zucchini and carrot. Finely chop onion, chillies and ginger.

In a blender or food processor, take sprouted moong beans. Add green chillies, ginger and salt. Blend the ingredients to fairly fine consistency. Add about half cup of water for easy blending.

Take the pesarattu batter in a bowl. Add besan flour, onion and grated zucchini and carrot. Mix well.

Heat a tava or griddle. Pour a ladle full of batter onto the tava. Gently spread into a small circle. On medium heat, cook both sides to golden. They do not require oil or ghee. But drizzle some if you wish.

Serve warm. Good with chutney or raita on the side.

Zucchini Pesarattu with Coconut Chutney
Zucchini Pesarattu with Coconut Chutney ~ for Meal Yesterday

Spinach & Sprouts

Spinach and Moong Sprouts

A gentle flavor with sweet undertone makes spinach sprouts one of my favorite curries. Tender spinach moistens the moong sprouts as they cook in this recipe.

Spinach with Sprouts

Ingredients:
1 bunch of fresh spinach
1 cup moong sprouts
1 red onion or shallot
2 green chillies, Indian or Thai variety
1/4 teaspoon turmeric
1/4 teaspoon salt, or to taste
1 tablespoon, freshly grated coconut
For cumin tadka: 1 tablespoon of peanut oil, 1/4-teaspoon of cumin seeds

Method:
Trim away the spinach roots and finely chop the fresh leaves and tender stems.
Finely chop onion and green chillies.

In a deep-bottomed skillet set over medium heat, heat a tablespoon of peanut oil. Add cumin and saute to fragrance. Add onion and green chillies. Stir-fry to soft-brown. Add the sprouts and spinach. Partially cover the pan and cook, until the leaves have collapsed. Sprinkle turmeric, salt and coconut. Mix well and continue cooking for another two minutes. Serve hot.

Spinach&sprouts is a great workout vratham food and I usually have it as it is without rice or roti. But I know that spinach&sprouts make a nice side dish to dal and rice or roti and a tasty filler for samosas and kachoris.

Spinach with Sprouts
Spinach Sprouts ~ Getting Ready for Kay’s Workout Vratham

Sajja Rotte-Upma (Bajra Roti-Upma)

I made my grandmother’s recipe today. My grandma is about 80 years young, full of vitality, from Nandikotkur and now lives in Hyderabad with my uncle’s family. She used to (still does sometimes) prepare either sorghum or bajra roti for breakfast everyday when we were growing up. The leftover rotis are made into a roti-upma for evening snack. Roti-upma (or Rottupma) may sound unique, but it is pretty common in Nandyal and Nandikotkur areas of Andhra. The recipe is simple. Take rotis, preferably leftover and hardened. Break them into small pieces. Sauté with upma ingredients. Easy and tasty, I love my grandma’s roti-upma.

Sajja Rotte (Bajra Rotis)

Sajja Rotte-Upma (Bajra Roti-Upma)

Bajra rotis – 3 or 4
Onion – 1 big one
Green chillies – 3 or 4
Fresh cilantro – 4 or 5 sprigs
Turmeric -1/4 teaspoon
Salt – 1/2 teaspoon or to taste
For tadka: a tablespoon of peanut oil and a pinch each – cumin and mustard seeds, and few curry leaves

Tear rotis into small, bite-sized pieces. Finely chop onion, chillies and cilantro to small pieces.

Heat oil in an iron skillet. To the hot oil, add curry leaves, cumin and mustard seeds. Sauté, stirring constantly. When seeds start to pop, add onion and green chilli. Cook until onion pieces soften and turn brown. Add the roti pieces, turmeric and salt. Sprinkle cilantro. Stir-fry for five minutes, mixing in-between. Serve the tasty roti-upma hot.

I also added a cup of sprouted moong beans at the end to increase the nutritional value and make the meal substantial. Millet and Moong sprouts, that’s good food.

Sajja Rotte Upma
Sajja Rotte Upma ~ For Meal Today


Bajra rotis are available at Swami Narayan Mandir for interested Houstonians.

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.

Masoor Sprouts with Turai

For me, lunch is the ideal meal of the day. Less bustle than breakfast and less stressful than dinner. And this is what I prepared for our lunch today. Masoor dal sprouts cooked with fresh turai and served with chapati. Tasty combination.

Masoor sprouts are the next best thing after mung sprouts. The taste buds are in chorus. Any fans of masoor sprouts out there?

Masoor Sprouts
Masoor Sprouts

Masoor Sprouts with Turai

Masoor Sprouts – 1 cup
Turai (beerakaya) – 2
Red Onion – 1
Green Chillies (Indian variety) – 2
Grated Coconut – 1 tablespoon
Turmeric – 1/4 teaspoon
Salt – 1/2 teaspoon
From Masala Dabba: Tadka ingredients

For masoor sprouts: Purchase whole masoor dal from Indian grocery. For sprouting, we need the whole dal with skins, not the split, orange ones. Soak a cup of whole masoor dal in water for 6 hours. Drain and take the rehydrated dal in a muslin cloth. Cover and keep it in warm place. The sprouts will appear in a day or two.

Turai and Onion: Peel the ridges of turai. Wash and cut the turai to small, bite sized pieces. Finely chop onion and green chilli.

Cook: Heat a teaspoon of peanut oil in a skillet. From masala dabba, add 6 curry leaves and pinch each – cumin and mustard seeds. Toast to fragrance. Add onion and sauté to soft. Add turai pieces, green chilli and masoor sprouts. Cover the skillet. Cook, stirring often until the sprouts are tender. Turai cooks easily and doesn’t take much time. Just before turning off the heat, add coconut, turmeric and salt. Mix and cook two more minutes. Serve the curry warm with rice or chapati.

© Recipe and Photos Copyright 2009 Indira Singari.

Masoor Sprouts with Turai
Masoor Sprouts with Turai, Wrapped in Chapati ~ Meal Today

Green Papaya Kosambari

It was an odd day. We bought green papaya thinking it was red sweet papaya. When cut open, realized that it was really a “green” papaya and not a red papaya. Not going to waste such pretty fruit, I prepared all-raw papaya kosambari by adding mung bean sprouts, onion, tomato and green chilli. Green papaya has cucumber like taste and made a fine appetizer to our afternoon meal.

Green Papaya
Green Papaya

Green Papaya Kosambari
(makes 4 servings)

Green Papaya – 1 small fruit. Half is enough for this recipe.
Red onion or shallot – 1
Green tomato – 1
Green chilli – 1
Mung sprouts – 1 cup
Salt to taste
Lime Juice to taste
Few coriander leaves

Cut green papaya and remove the seeds. Peel the skin. Cut the white flesh to bite sized cubes. About 2 cups.

Finely chop onion, tomato and green chilli.

Take them in a big cup. Add mung bean sprouts and coriander leaves. Sprinkle salt and lime juice. Combine. Serve.

© Recipe and Photos Copyright 2009 Indira Singari.

Papaya Kosambari
Papaya Kosambari ~ for Meal Today

Kosambari: Indian equivalent to western salad. Usually prepared with raw ingredients.

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