Sprouted beans are so easy to make and so nutritious, it's a new aim of mine to try and eat them at least once a week. I particularly like to sprout beans in the Winter, as it's a good way to get a cheap and nutritious vegetable during a time when there are less local ones about. However, sprouts are also a tasty, light summer dish.
It's very easy to sprout your own beans at home, especially if you have a sprouter. These are quite inexpensive and freely available in health food and cookware shops. The one I have has three layers, so you can sprout lots of beans or three different kinds if you like.
All you have to do is soak the beans overnight until they are fully plumped up. Then drain them, and put them in the sprouter. Leave them for one or two days to sprout, rinsing them a couple of times a day. Many people say to leave them in a dark place, but actually I just leave mine in my kitchen and they sprout fine. If you don't have a sprouter, try lining a seive or colander with muslin and use that instead.
In most Indian dishes, the beans are sprouted for a shorter time than for East Asian bean sprouts, so they have a shorter "tail" and are a little more substantial. They are almost always cooked, although you could try them raw in salads if you wanted. They are also fantastic added to breads or ground into batter for dosa.
Ingredients:
1 cup moong beans, sprouted
1 large onion, chopped
2 large tomatoes, chopped
1 tablespoon oil or ghee
1 teaspoon mustard seeds
1 teaspoon cumin seeds
1/2 teaspoon fenugreek seeds
A large pinch of asafetida
A handful of curry leaves
1/2 tablespoon minced fresh ginger
2-4 minced green chillies
2-4 mince garlic bulbs (optional)
1/2 teaspoon turmeric
1/4-1/2 teaspoon chilli powder
Salt, to taste
Lemon juice, to taste
2 tablespoons chopped fresh coriander
Heat the oil in a pan. When hot, add the mustard, cumin and fenugreek seeds. When the seeds pop, add the asafetida and curry leaves. Stir once, then add the ginger, chillies and garlic (if using). Stir once or twice, then add the onion. Stir and fry till the onion is translucent and soft.
Add the tomato, turmeric, chilli powder, salt and a splash of water. Cook until the tomatoes start to soften. Then add the moong sprouts. Add water as desired to cook the beans and end up with the texture you like. I like the dish a little saucy, but you can make a drier dish if you like.
Stir to mix well, then partially cover and cook until the beans are as tender as you like them. Some people cook them till they are very soft, I prefer them to have a little bite but still be cooked. Allow 5-10 minutes.
Remove the cover and adjust the texture with a splash of water if desired. Stir in the chopped coriander and lemon juice, and serve.
This is delicious with rice or with breads.
It's very easy to sprout your own beans at home, especially if you have a sprouter. These are quite inexpensive and freely available in health food and cookware shops. The one I have has three layers, so you can sprout lots of beans or three different kinds if you like.
All you have to do is soak the beans overnight until they are fully plumped up. Then drain them, and put them in the sprouter. Leave them for one or two days to sprout, rinsing them a couple of times a day. Many people say to leave them in a dark place, but actually I just leave mine in my kitchen and they sprout fine. If you don't have a sprouter, try lining a seive or colander with muslin and use that instead.
In most Indian dishes, the beans are sprouted for a shorter time than for East Asian bean sprouts, so they have a shorter "tail" and are a little more substantial. They are almost always cooked, although you could try them raw in salads if you wanted. They are also fantastic added to breads or ground into batter for dosa.
Ingredients:
1 cup moong beans, sprouted
1 large onion, chopped
2 large tomatoes, chopped
1 tablespoon oil or ghee
1 teaspoon mustard seeds
1 teaspoon cumin seeds
1/2 teaspoon fenugreek seeds
A large pinch of asafetida
A handful of curry leaves
1/2 tablespoon minced fresh ginger
2-4 minced green chillies
2-4 mince garlic bulbs (optional)
1/2 teaspoon turmeric
1/4-1/2 teaspoon chilli powder
Salt, to taste
Lemon juice, to taste
2 tablespoons chopped fresh coriander
Heat the oil in a pan. When hot, add the mustard, cumin and fenugreek seeds. When the seeds pop, add the asafetida and curry leaves. Stir once, then add the ginger, chillies and garlic (if using). Stir once or twice, then add the onion. Stir and fry till the onion is translucent and soft.
Add the tomato, turmeric, chilli powder, salt and a splash of water. Cook until the tomatoes start to soften. Then add the moong sprouts. Add water as desired to cook the beans and end up with the texture you like. I like the dish a little saucy, but you can make a drier dish if you like.
Stir to mix well, then partially cover and cook until the beans are as tender as you like them. Some people cook them till they are very soft, I prefer them to have a little bite but still be cooked. Allow 5-10 minutes.
Remove the cover and adjust the texture with a splash of water if desired. Stir in the chopped coriander and lemon juice, and serve.
This is delicious with rice or with breads.
ninackithu athyavashyamaanu, njhan nerathge ethu suggest cheyyanamrnnu vijaarichathaayirunnu,hard work alle
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