Sprouted Green Gram Pesarattu with Tomato Chutney

Pesarattu is the traditional breakfast dish in Andhra cuisine.  I tried this recipe using unpolished rice and sprouts to suit the diabetics. Sprouting makes the dish easily digestible as it is rich in protein and fiber. Hope you enjoy the recipe.

Ingredients

• One cup of sprouted green gram
• Half cup of unpolished rice
• One small piece of ginger
• Two green chillies
• Salt as required
• Cooking oil for making pesarattu

For garnishing

• Finely chopped onion
• Finely chopped coriander leaves
• Cumin seeds

Method

1. Soak unpolished rice for 4 to 5 hours.
2. Grind the soaked rice and  sprouted green gram by adding ginger and green chillies.
3. Add salt  and one tsp cumin seeds to the ground mixture and mix well.
4. The consistency of the batter should be little thicker than the  dosa batter.
5. Heat tawa and pour a ladle full of batter to make it round shape.
6. Sprinkle chopped onion and coriander leaves.
7. Pour some oil on all sides of pesarattu.
8. When it is cooked on one side, turn it on other side and cook till it turns brown.
9. Serve hot with tomato chutney.

Tomato Chutney

Ingredients

• One cup of finely chopped tomatoes
• 1/2 tsp turmeric powder
• 1/2 tsp asafoetida
• One and half tsp red chilli powder
• Salt as required
• 1/2 tsp fenugreek seeds
• 1/2 tsp mustard
• 1/2 tsp sugarfree powder
• 1 table spoon cooking oil

Method

1. In a frying pan, fry fenugreek seeds  without oil till it turns brown.
2. Allow it  to cool and make it powder and keep it aside.
3. In a Kadai, put one tablespoon oil.
4. Add mustard and let it splutter.
5. Add the chopped tomatoes, turmeric powder, asafoetida and enough salt.
6. Boil till the tomatoes gets completely cooked.
7. Add red chilli powder and cook till the raw smell disappears.
8. Finally add fenugreek powder and sugar free powder and cook for five minutes.
9. Serve  with pesarattu.

Note: Red chilli powder can be added according to the taste.

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.

Sprouted Ground Nut Salad

Including sprouted cereals in your meal provides all the essential vitamins and minerals that you need for leading a healthy life.

All edible grains, seeds and legumes can be sprouted except for some grains and seeds may take longer time to sprout.

While sprouting, the contents of vitamins, minerals and protein in the seed increase substantially while the caloric value and carbohydrate content decrease.

Here I have used organic ground nut and allowed them to sprout. This salad can be taken with tea as an evening snack.

Ingredients:

• One cup of sprouted ground nut
• One onion
• 1/2 capsicum
• 1/2 cucumber
• One piece of raw mango
• One tomato
• One small carrot
• One small cup of pomegranate pearls
• One tsp red chilli powder
• 1/2 tsp pepper powder
• One tsp lemon juice
• Salt  as required

For Garnishing

• Few coriander leaves

Method

1. Cook sprouted ground nut with enough salt and water till it becomes soft.
2. Allow it to cool and strain the excess water and keep it aside.
3. Cut onion, capsicum, cucumber, raw mango, carrot and tomato into thin strips.
4. In a  large bowl, mix cooked ground nut, all the vegetables, pomegranate pearls, chilli powder, pepper powder, lemon juice and salt.
5. Mix well and garnish with coriander leaves.
6. Serve with tea or coffee as an evening snack.

Sprouted Green Gram and Paneer Chaat

Ingredients

• 100 gms of Tofu paneer
• One cup of Sprouted green gram
• 1 capsicum
• 1 Onion
• 1 Tomato
• 1/2 Carrot
• 1 Lemon
• 1 tsp Pepper powder
• 1 tsp roasted jeera powder
• 1/2 tsp sugar free powder
• Salt as required
• 2 table spoon chopped parsley

Method

1. Cut the paneer into cubes.
2. Cut the capsicum, onion and tomato into thin strips.
3. Grate the carrot.
4. In a mixing bowl, add paneer, sprouted green gram, capsicum, onion, carrot, tomato, pepper powder, jeera powder, salt, sugar free powder, lemon juice and chopped parsley.
5. Mix well.
6. Serve with whole wheat bread.

Sprouted Green Gram Kofta in Palak Gravy

Palak/Spinach contains minerals like calcium, iron, potassium and sodium which are very essential for the body resistence and haemoglobin production. If you are someone who is diabetic or someone who is on diet, then you must include palak quite often in your meal.

Now that it is summer everyone must take saag or spinach for the coolant effect it gives to your body.

In this recipe I use palak or spinach for making the gravy and sprouted green gram for making Koftas.

This dish turned out very well for me. Both my children and husband relished this dish.

Here is the recipe for you:

Ingredients for making Kofta

• One cup of sprouted green gram
• half onion (Chopped)
• 100 gms of Tofu Panner
• One tsp Red chilli powder
• One tsp Jeera powder
• Salt to taste
• Bread crumbs for coating
• Enough oil for frying

Ingredients for making gravy

• One bunch of palak leaves
• One onion
• One tomato
• One small piece of ginger
• 3 or 4 flakes of Garlic
• 2 green chillies
• 1/2 tsp daniya powder
• 1/2 tsp garam masala powder
• Little kasuri methi
• Salt to taste

For Seasoning

• One tsp cooking oil
• One clove
• One cinnamon
• One cardamom

Method for making sprouted green gram Kofta

• Grind green gram Sprouts without adding water.
• Mix grated Panner, chopped onion, chilli powder, jeera powder, ground sprouts and salt in a bowl and make a thich dough.
• Make oval shaped koftas.

• Coat the Koftas using bread crumbs and keep it aside.

• In a Kadai Heat oil and deep fry the Koftas till they turn brown and crispy.

Now the Kofta is ready.

Method for making gravy

• Cook Palak leaves with enough water in a pan.
• Allow it to cool and make paste using mixer.
• Make onion paste and tomato paste.
• Grind ginger, garlic and green chillies into fine paste.
• In a frying pan put 1 tsp oil.
• Add cinnamon, clove and cardamom and fry for a while.
• Add chopped onion and fry till it becomes soft.
• Add the onion paste and fry till it turns brown..
• Add ginger garlic and green chilli paste and fry till the raw smell disappears.
• Add tomato puree and fry for a while.
• Add daniya powder and garam masala powder and fry till the smell comes.
• Add the palak paste, enough salt, enough water and little kasuri methi and cook for 5 minutes.
• Add the kofta in the Palak gravy before serving.
• Serve hot with Phulka/Thepla.

Note:

• For diabetics and those on diet use microwave oven for making koftas. Do not deep fry.
• Add koftas in the palak gravy before serving. Otherwise the koftas will get soggy.

Sprouted Green Gram and Palak Kadi

In Punjabi cuisine and in North India Kadi is a very famous dish. It is made out of butter milk and gram flour.It goes well with both rice and chappathi.

I tried this kadi with sprouted green gram and palak which is good for both diabetic patients and normal people. It is considered to be a healthy diet as sprouts are rich in protein and fiber.

Here is the recipe for you.

Ingredients

• One cup of curd

• 3 table spoon gram flour

• 1/2 tsp turmeric powder

• 1/2 tsp asafoetida

• 1/2 tsp red chilli powder

• 1/2 tsp ginger paste

• 1/2 tsp green chilli paste

• 1/2 tsp daniya powder

• One Onion ( finely chopped)

• One table spoon cooking oil

• Salt as required

Ingredient for making pakoras

• One cup of sprouted green gram

• 1/4 cup of shredded palak leaves

• 1/4 cup of chopped onion

• 1/2 tsp red chilli powder

• 1/2 tsp jeera powder

• 2 tsp gram flour

• Salt to taste

• Cooking oil for frying

For the tadka

• 1/2 tsp mustard

• 1/2 tsp jeera

• 1/2 tsp methi

• 1 red chilli

• Few curry leaves

For Garnishing

• Finely chopped Cilantro

Method for Making Pakoras

1. Grind green gram sprouts coarsely in a mixer.
2. Mix gram flour, all the masala powders, palak, cut onion and make it a very thick batter.
3. Make any random shape or balls.
4. Heat oil in a kadai and deep fry them till they turn brown and crispy.
5. Take them out on a tissue paper so that the paper soaks all the extra oil.
6. Keep them aside.

Method for Making Kadi

1. Beat curd and mix gram flour in it.
2. Blend thoroughly so as to ensure that there are no lumps.
3. Add turmeric powder, salt, asafoetida, red chilli powder, and enough water.
4. In a frying pan, Put one table spoon oil
5. Add mustard, jeera, methi, red chilli and curry leaves. Let it splutter
6. Add onion and fry till it becomes translucent.
7. Add ginger and green chilli paste and fry for a while.
8. Add daniya powder and fry till the smell comes.
9. Add the gram flour mixture and boil till it becomes thick ( It should not be too thick nor too dilute).
10. Add the pakoras to the kadi mixture and boil for 5 minutes.
11. Garnish with coriander leaves and serve hot.

Plantain Stem and Sprouted Green Gram Usili Curry

Plantain stem or vazhanthandu ( tamil equivalent) is widely used in Indian cooking. Plantain stem taken in any form is very healthy. Plaintain stem is a good source of dietary fibre. It is an ideal vegetable to be taken by obese people, diabetics and people with kideney stone and ulcer complaints.

Tender stems are the best and tasty. I prepared this dish with a combination of sprouted green gram and plantain stem which enhances the taste of the dish.

Here is the recipe for you,

Ingredients

• One medium sized plantain stem
• One Onion
• 3/4 cup of sprouted green gram
• 1 teaspoon channa dal
• 1 teaspoon toor dal
• 3or 4 red chillies
• 1/2 teaspoon hing(asafoetida)
• 1/2 teaspoon saunf (fennel seeds)
• Few curry leaves
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon Mustard
• 1/2 teaspoon urad dal
• 2 to 3 teaspoon cooking oil
• Salt to taste

Method

1. Chop onion into small pieces.
2. Cut plantain stem into small pieces by removing the thread like fibre.
3. Add the pieces in a bowl of water containing 1 tablespoon of butter milk to retain the colour of the stem.
4. Take out the pieces from the butter milk and cook them with little salt and turmeric powder till they become soft.
5. Remove the cooked pieces from the frying pan and keep it aside.
6. Soak channa dal and toor dal for half an hour.
7. Grind the dals, sprouted green gram, red chillies, hing, saunf and little salt.
8. Grease the idly plate and place the ground mixture and steam it for 5 minutes.
9. Allow it to cool and scramble the steamed sprouts using hand or spatula. Now the sprouted green gram usili is ready.
10. In a kadai add 2 teaspoons of oil.
11. Add mustard and urad dal.
12. When mustard starts popping, add chopped onionand curry leaves.
13. Fry till the onion becomes soft.
14. Add the scrambled sprouted green gram usili and fry for a while.
15. Add the cooked plantain stem and fry till it gets completely mixed with sprout usli.
16. Add Salt if it is required.
17. Serve hot with rice or chappathi.

Stuffed Sprouted Green Gram Parantha

Ingredients for Making the Dough

• One cup of Whole wheat flour
• Half teaspoon Salt
• Enough water for kneading

Ingredients for Stuffing

• One cup of sprouted green gram
• One medium size onion
• One tomato
• Half teaspoon ginger garlic paste
• One table spoon lemon juice
• Few coriander leaves
• Few mint leaves
• Half teaspoon fennel seed (Saunf)
• Half teaspoon turmeric powder
• Half teaspoon red chilli powder
• Half teaspoon Jeera powder
• Half teaspoon daniya powder
• One teaspoon Garam masala powder
• Salt as required
• Two teaspoon of cooking oil

Method

Getting the Dough Ready

• In a large bowl, mix the flour with enough salt and water
• Knead well to make a soft smooth dough
• Cover with a plate and keep aside for one hour

Getting the Stuffing Ready

• Boil Sprouts with enough salt and water till it becomes soft. ( The sprouts should be cooked properly)
• Allow it to cool for Half an hour
• Grind it coarsely in the mixer without adding water
• Chop onion and tomato into fine pieces
• In a frying pan put 2 teaspoon oil
• Add fennel seed and fry till it becomes red
• Add cut onion and fry till it becomes soft
• Add Ginger garlic paste and fry till the aroma goes
• Add cut tomato and fry till it gets cooked
• Add all the masala powders one by one and fry for a while
• Add the ground sprout and fry for 2 minutes
• Add salt (if needed), lemon juice, coriander leaves and mint leaves
• MIx well
• Make it balls and keep it aside

Method for making the Parantha

• Take a lemon sized dough, shape round
• Roll into a thick chappathi 5″ in diameter
• Place the stuffing in the center of the chappathi

• Fold the edges from all sides towards center

• Press lightly, dust with dry flour, roll into 7″ in diameter to make round paratha

• Heat a tawa and place the paratha
• When both sides are cooked, put oil and spread it to both the surfaces
• Cook till the Paratha turns golden brown on both sides

• Serve hot with curd, pickle or raitha

Some quick tips

• The Sprout stuffing should be dry and intact. It should not be loose. If it is loose the Parantha will get messy.

Sprouted Wheat Adai

Ingredients

• One cup of sprouted wheat
• 1/2 cup of sprouted green gram
• Two teaspoon of channa dhal (Bengal gram dhal)
• Two teaspoon of redgram dhal(Toor dhal)
• Two teaspoon of urad dhal ( Blackgram dhal)
• 2 or 3 Red chillies
• One teaspoon of hing ( asafoetida)
• Salt as required
• Cooking oil for making adai
• Few curry leaves
• One small cup of cut onion

Method

Getting the batter ready

• Soak channa dhal, urad dhal , redgram dhal and redchillies for one hour.
• Grind sprouted wheat to a coarse paste.
• Grind sprouted green gram, channa dhal, urad dhal, redgram dhal,Redchillies and hing to a coarse paste.
• Mix the ground wheat and ground dhal with enough salt.
• Add cut onion and curry leaves to the batter.
• Mix well.
• Add enough water to the mixture so that the consistency of the mixture should be little thicker than dosa batter.

Preparation

• Heat a non stick tawa.
• Smear little oil and spread one ladle full of this batter to a thick circular shape.
• Make a few holes in the centre.
• Pour oil on the sides and in centre and cook on a low heat.
• Turn over and pour little oil and let it cook till it is crisp all around and golden brown in colour.
• Serve hot with any chutney or sambar.

How to Make Sprouted wheat

• Soak Whole Wheat in fresh water. Keep it over night. The next day pack the wheat in a thin cotton cloth.Let it remain for 24 hours. The third day you can see the sprouts coming up in the seeds.