Sprouted Green Gram and Pomegranate Raitha

March 1, 2009

Recently Indira posted the recipe for Moong Sprouts Kosambari with Pomegranate in her site. I have worked on Indira’s recipe a little bit, added some more ingredients and have tweaked the recipe to suit diabetics. Thanks to Indira for posting this recipe.

This dish goes well with rotis and paranthas.

Here is the recipe for you:



  • One small cup of sprouted green gram
  • One  small cup of pomegranate kernels
  • One cup of low fat fresh curd
  • 1/2 tsp sugar free powder
  • 1/2 tsp pepper powder
  • 1/4 tsp red chilli powder
  • 1/4 tsp roasted jeera powder
  • Salt as required



  1. Cook sprouted green gram with enough salt and water. (It should not be too soft or too hard)
  2. In a mixing bowl, put cooked sprouts, pomegranate kernels, low fat curd,  salt, sugar free powder and pepper  powder.
  3. Mix well.
  4. Sprinkle red chilli powder and roasted jeera powder.
  5. Serve along with rotis, pulav and mixed rice.

Note: Apple pieces can be added along with sprouts and pomegranate  kernels


Sprouted Green Gram Pesarattu with Tomato Chutney

December 21, 2008

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.



  • 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



  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



  • 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


  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.

Red Rice Veg Pulav

June 29, 2008

Red rice is something that I have got introduced to recently. Thanks to my English neighbour for introducing me to this wonderful organic food.

Red rice has a nice nutty flavour, is soft in texture and is especially very good for your health. I say it is very good for your health because it is full of vitamin B and is grown without pesticides and herbicides. Moreover it helps in reducing cholestrol and high blood sugar levels.

However unlike ordinary rice, It takes more time to cook. Regardless of this long cooking time, I make this organic food once a week for my husband who is a diabetic. At last he can have some kind of rice 🙂

Here comes the recipe


  • One cup of red rice
  • One cup of mixed vegetables(carrot, Beans, cabbage, peas,capsicum)
  • Half cup of green gram sprout
  • One green chilli
  • One medium sized onion
  • 3 flakes of Garlic
  • Few parsley
  • Few celery leaves(cut the stem into small pieces)
  • 11/2 tsp olive oil
  • One clove
  • A small piece of cinnamon
  • One cardamom
  • 1/2 tsp Saunf
  • 1/2 tsp poppy seeds
  • Salt as required


  1. Powder all the spices.
  2. Peel off the skin from the garlic and cut into small pieces.
  3. Slit green chilli.
  4. In a pressure cooker cook rice(1cup) with 2 cups of water.
  5. Pressure cook the rice without weight for 45 minutes.
  6. Boil sprouted green gram, beans, carrot and Peas with enough salt till it becomes half cooked.
  7. In a heavy bottomed pan put 11/2 tsp oil.
  8. Add the spices.
  9. Add chopped onion, garlic and green chilli and fry for a while.
  10. Add the cabbage,celery leaves and capsicum and cook in a high flame for 5 minutes.
  11. Add the cooked vegetables and fry for a while.
  12. Add the cooked rice and salt and mix well.
  13. Garnish with parsley and serve hot with raitha.

Sprouted Green Gram and Paneer Chaat

June 28, 2008


  • 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


  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

May 31, 2008

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.


  • 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

May 27, 2008

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.


  • 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

May 3, 2008

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,


  • 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


  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.