Sprouted Soya Beans Sundal

 

My entry to Jhiva for this month is Sprouted soya beans sundal. Thanks to Sia for hosting and I am very happy to contribute this recipe for this month.

You find lots of people switching to Soya foods as it offers substantial health benefits. It has been reported that foods containing soya protein reduce the risk of heart disease. For some people soya may cause allergy and they should avoid soya protein. For vegetarians , soya is a very good source for high protein ,vitamins, minerals and fibers. Soya is known to have been used as a food item for over thousands of years as whole soya beans, soya sprouts, or processed as soya milk, tofu, Soya sauce etc.

Here comes the recipe.

Ingredients

• One cup of sprouted soya beans
• One onion ( finely chopped)
• One capsicum ( finely chopped)
• One small carrot (grated)
• One tsp cooking oil
• One tsp mustard
• One tsp jeera
• 1/2 tsp asafoetida
• One greenchilli
• Few curry leaves
• Few coriander leaves
• Salt as required

For dry roast

• 1 tsp Daniya
• 1/2 tsp channa dal
• 1/2 tsp urad dal
• 1 tsp white sesame seeds
• 2 red chillies

Method for making sprouts

• Soak soya beans for 3 to 4 hours.
• Over soaking will sprout poorly or even rot.
• Drain off the soak water.
• Rinse thoroughly till the water becomes clear
• Soya will sprout better with more frequent rinses.
• Rinse and drain every 4 to 8 hours.
• You can see the sprouts within 24 hours without water.

Method for making Sundal

1. Cook sprouted soya beans with enough salt and water till it becomes soft.
2. In a  kadai, fry dania, channa dal, urad dal, sesame seeds and red chillies without oil.
3. Allow them to cool and grind coarsely in the mixer.
4. In a Kadai, Put 1 tsp oil. Add Mustard and Jeera. Let it splutter.
5. Add chopped onion, green chilli, curry leaves and asafoetida and fry for a while.
6. Add the cooked soya beans and salt (if needed) and fry for 2 minutes.
7. Add the chopped capsicum and grated carrot and fry for 2 minutes.
8. Add the ground powder and fry till it gets completely mixed with soya beans.
9. Garnish with coriander leaves and serve hot.

 

Sprouted Chick Peas Idli

Idli is the common man’s breakfast in South India. Just walk down the streets in the morning hours and you will find road side vendors selling hot idlis with chutney and sambhar in banana leaf. You will find crowds and crowds of people rushing towards the stalls to get a grab of their idlis. The very sight will want you to have those soft, white and fluffy idlis.

Idli is easy to make and easy to digest. You just steam idlis and use no oil.  

People make idlies  using a variety of ingredients such as semolina, rice, vermicelli, aval, oats etc.,

In this recipe, I have used sprouted chick peas for making the Idli. Chick peas are highly nutritious, low in fat and rich in protein. Since it has a low glycemic index, this idli suits well for both diabetics and those who are on diet. More over, sprouting makes the dish easily digestible.

This idli is also soft and fluffy like normal rice idly. I include this low fat delicacy in my husband’s diet once a week.

Ingredients

• One cup of Kabuli channa (White chick peas)
• Quarter cup of urad dal (Black gram dal)
• 1/2 tsp fenugreek seeds (Methi)
• Salt as required

Method for making sprouts

• Soak Kabuli channa for 8 hours.
• Drain the water and keep it in a strainer.
• You can see the sprouts after 24 hours.

Preparation of batter

• Soak urad dal and fenugreek seeds for 1 hour.
• Wash urad dal well and grind till it becomes fluffy.
• Grind sprouted chick peas into fine paste by adding enough water.
• Mix ground dal, ground chick peas and enough salt.
• Allow it to ferment for 2 hours.
• The consistency of the batter should be like normal idli batter
• Now the batter for making idli is ready.

Method for making idli

1. Grease the Idli mould with little oil.
2. Fill the batter in the mould.
3. Steam it for 15 minutes
4. Poke the idlis with a knife or spoon to check whether the idlis are cooked properly.
5. If the idli does not stick on the spoon, it indicates that the idlis have cooked well.
6. Allow it to cool. Scoop out the idlis with a flat spoon.
7. Serve  the idlis  along with chutney and sambar.

Note: Soak one cup of raw kabuli channa and make into sprouts. For 1 cup of raw kabuli channa you need quarter cup of urad dal.

Radish Chappathi

Ingredients

• One cup of whole wheat atta
• Quarter cup of soya flour
• One cup of  grated radish
• One Onion ( finely chopped)
• 1/2 tsp green chilli paste
• 1 tsp lemon juice
• 2 table spoon mint leaves (finely chopped)
• 2 table spoon coriander leaves (finely chopped)
• 1 tsp red chilli powder
• Salt as required
• cooking oil for making the chappathi

Preparation of dough

• In a large bowl, mix atta, soya flour, grated radish,  chopped onion, lemon juice, coriander leaves, mint leaves, green chilli paste, red chilli powder and salt.
• Knead well with hand by adding little water.
• By adding little oil knead well till it becomes a soft dough.
• Let it remain for 1 hour.

Method

1. Tale a lemon sized portion of the dough and roll it with a rolling pin into round shape.
2. Heat  tawa and place the chappathi.
3. Pour some oil over it and cook on both the sides till it turns brown.
4. Serve hot with any raitha and pickle.

I Hit 50 and More in Six Months!

I started blogging in February and I just realized that I have completed 6 wonderful months of blogging and have written about 52 recipes.

I have had about 14,000 visitors to my blog in these six months. 93 visitors left their valuable comments and queries that really enthused me to write more.

Thanks to all my readers. Without you I would not have reached this far.

I also take this chance to thank my husband, Sankar who has been a constant support and has helped me a lot to maintain this blog. He has been my main inspiration to start this blog.

My sincere thanks to my doctor friends Dr.Udit.B.Das and Dr.Monica Dalal who actually introduced me to sprouts and vegetable therapy. I would also like to thank my American Neighbour Patricia who introduced me to red rice, quinoa, ragi sphagetti and other stuff.

Thanks to my daughter, Rupa, who set up this blog for me and helped me get started with blogging.

Finally, thanks a lot my readers. You inspire me to write more.

Please keep reading my recipes and please do write to me with your queries, feedback and suggestions.

Here are the top 10 recipes in this blog so far:

Olan

Olan is the most popular dish in Kerala cuisine. It goes well with both rotis and rice. The process of making this dish is very simple. It is easily digestible as it contains less oil and no spice.

I have prepared this recipe avoiding coconut milk and yellow pumpkin.

Here comes the recipe

Ingredients

• One cup of cow peas
• 100 gms of ash gourd
• One chow chow (chayote squash)
• Two green chillies
• One tsp  cooking oil
• 1/4 tsp  asafoetida
• 1/2 tsp  turmeric powder
• One cup of toned milk
• One tsp corn flour
• Few curry leaves
• Salt as required

Method

1. Soak cow peas overnight and pressure cook the cow peas with enough salt and water.
2. Cut ash gourd and chow chow into squares.
3. Slit green chillies.
4. In a Kadai, cook ash gourd, chow chow green chillies with  enough salt, turmeric powder, hing and water till the vegetables get completely cooked.
5. Add the cooked cow peas and boil for 2 to 3 minutes.
6. Mix corn flour with  milk and add to the cooked vegetables.
7. Pour hot oil tempered with curry leaves  to the cooked vegetables.
8. Serve hot with rotis.