SPROUTS

Sprouts are highly nutritious and easy-to-cook. It can be used to prepare a healthy breakfast snack complemented with a bowl of fruits or a healthy dish to go with rice or chapathi.

Ingredients

1. Whole Moong – 100 gms (sprouted)
2. Onion – 1 medium-sized (chopped fine)
3. Tomato – 2 chopped fine
4. Green chilli – 1 -2 – chopped fine
5. Coriander leaves – chopped fine – 2 tbsp
6. Cumin seeds – ½ tsp
7. Coriander powder – ½ tsp
8. Cumin powder – ½ tsp
9. Red chilli powder – ½ tsp
10. Asafetida – a pinch
11. Salt to taste
12. Juice of 1 lime
13. Oil – 2 tsp

Method

1. Wash ‘moong’ and soak in water for 5-6 hours.
2. Drain off the water and keep in a colander / vessel for 12-14 hours, sprinkling water if necessary. 
3. The sprouts will be ready.
4. Heat oil in a kadhai and add cumin seeds and asafetida. 
5. When they splutter, add chopped onions and fry till pink.
6. Add chopped green chilli, coriander, cumin powders and fry for 1-2 minutes.
7. Add chopped tomatoes and stir for a minute.
8. Add the sprouts and salt and stir.
9. Sprinkle 2-3 tbsp of water and cook covered for 4-5 minutes till dry.
10. Turn off the gas and add lime juice and mix gently.Garnish with chopped coriander leaves.
11. The healthy snack is ready to eat.

                                 

Tips

1. If you are young and your digestive powers strong, you don’t have to cook the sprouts for 4-5 minutes but eat the raw, crunchy, nutritious snack. But modern research advises that the sprouts be cooked to avoid stomach infection.
2. If your digestion is weak, you can even pressure-cook the sprouts with  ½  cups of water for 2 whistles instead of cooking covered in a pan for 4-5 minutes. Add lime juice and garnish with chopped coriander leaves and serve hot with rice or chapathi.
3. You can even use a mixture of sprouts - moong, matki, matar etc.

© Copyright 2011. Brinda Balasubramonian.