Low Oil Sprout with Gravy (Indian savory Of Sprout)

Sprout With Gravy (Indian Savory Of Sprouts)

Sprouts have their own taste and if seasoned too much with spicy and made in too much oil it loses its all nutrients as well as taste. In Maharashtra sprouts are made either dry or with gravy. When the one with gravy is paired with finely cut onions, tomatoes, besan ki Sev and pav it is called Missal –Pav, one of the specialties of Maharashtra. This savory can be enjoyed with roti/parantha/Bhakari(Indian bread of Millet) or Pav (Unleavened bread).

Preparation Time: 10 min.

Cooking Time: 10 min

Servings: 5-6 large helpings.

Ingredients Required or Making Sprout Vegetable with Gravy : (Cup measurement is by 150 ml. tea cup)

• 2 Cup Moong sprout /Sprouts of 100gm. Whole Green Gram (Sabut Moong)

Moong Sprouts

• 1 Tea cup finely cut Onion 

Finely cut Onion

• 1 Cup finely cut Tomatoes

Cut Tomatoes

• 3-4 Green Chilies

Cut Green Chilies

• 2-3 cm. Ginger

• 1 Teaspoon Kasoori Methi (Dried leafs of Methi)

• 5-6 Kadi patta 

Kadi Patta (Curry Leafs)

• 1/4Teaspoon Turmeric powder

• 1 Tea spoon cumin seeds

• 1 tea spoon Olive oil/Any cooking oil

• Salt to taste

Direction For Making Moong Sprout Vegetable with Gravy:

• Wash the sprouts and keep aside.

• Grate Ginger.

• Heat one teaspoon oil in a wok till smoking hot, Lower the flame and add

• Cumin seeds

• Kadi patta

• Green chili pieces

• Grated ginger

• When the seeds have spluttered and the color of curry leafs and green chili pieces change (It will take less than one min,) add finely cut onions.

1 ml. Oil being Heated

Onion being sauteed with Seasoning

• Cook on low flame till they turn transparent not golden brown.

• Add

• Finely cut tomatoes

• Turmeric powder

• Salt and cook on low flame till the tomatoes become soft and the mixture starts leaving the edges of wok.

Masala Ready For Sprouts to be Added

• Add sprouts and cook for 2-3 min. only with regular stirring.

Sprouts added and Being Cooked On Low Flame

• Add 300 ml. water and bring the flame to high.

Water Added and Flame Brought to High

• Give one boil add kasoori methi mix and cover. 

Kasoori Methi Added

• Switch off the gas and let it stand for 10 min.

Sprouts Savory

• Take out in a serving Bowl and serve hot sprout vegetable with roti/parantha/Jowar or bajara Bhakri/pav.

Sprouts Savory

• Add 4-5 tea spoons of Besan ki Sev. Top it up with1-2  finely cut onion and 1-2 tea spoon tomato. Wedge of lemon and a green chili. Your Missal is ready. Serve it with Pav. 

Tips:

• Never cook sprouts too much its nutrients get destroyed and it becomes hard and chewy.

• Taste the green chilies before adding as the hotness of chilies changes with the different variety.

• Check for the spiciness of vegetable before adding red chili powder.

• As Kasoori methi is added thus Cilantro (Coriander leaves) are not required for garnishing.

Suggested variations:

• Mixture of Matki /Moth/Mat/dew beans/Turkish beans, सबूत मसूर /Black lentil/lens culinaris, yellow peas, black gram can be mixed with green gram before soaking, the Sprout of this mixture is extremely tasty and healthy. 
• If you do not wish to put onions then 2 teaspoon of coriander seeds (Dhaniya powder) should be added once tomatoes are cooked. Do not put coriander seeds powder directly to the oil.

• 10-15 seeds of ground nut can be roasted, and crushed coarsely after removing the peel and added just before serving to add crunchyness.

• Cilantro (Coriander leafs) can be taken for garnishing, but if cilantro is being used avoid kasoori methi.

Finely Cut Cilantro

•  Matki, or any other sprouts can be made the same way.

Moong Sprout Ki Sabji (Indian Dry Savory Of Sprout Green Gram)

Sprout Moong Dal Ki Sabji (indian Savory Of Sprout of Green Gram)

Any whole grain when sprouted becomes easier to digest as well as more nutritive because the sprout on the seeds are rich in vitamin B and Vitamin C. Moong dal is very light to digest and thus after sprouting it not only becomes more easy to digest but very nutritive. Sprouts are very good for growing children, pregnant women, and any person recuperating from illness. In Indian especially in Maharashtra sprouts are integral part of food.

Savory of moong sprouts with very little oil and mildly salted and spiced is absolutely delicious and when accompanied with soup and salad makes a complete light, low calorie fat-less meal. The savory can be had for snack with a dash of lemon.

Preparation Time: 5 min

Cooking Time: 5 minutes

Servings: 4 Large Servings

Ingredients Required For Making Moong Sprout Sabji (Indian Savory of Sprouted Whole Green Gram):

• 150 gm. Whole Green Gram (Moong Dal)

• 5-6 Curry Leaves (Kadi patta) (optional)

• 1 Teaspoon Cumin Seeds

• 1/2Teaspoon Mustard seeds

• 2 Green Chilies

• 1/2Lemon

• Salt to taste

Direction For Making Moong Sprout Ki Sabji:

• Wash the sprout in flowing water.

Washed Sprouts

• Remove the seeds from the green chilies and cut them to small pieces.

• Heat oil in a pressure cooker and when the oil is smoking hot lower the flame and add mustard seeds.

• When the mustard seeds have spluttered add cumin seeds and pieces of green chilies. Let the cumin seeds splutter and green chili pieces change the color.

• Add washed sprouts and mix nicely.

• Add turmeric powder and salt.

Sprouts In Seasoning

• Mix nicely and close the lid of cooker.

• Bring the flame to high and cook till pressure is built in the pressure cooker.

• Put the weight (Whistle) and lower the flame.

• Cook for 2-3 min. after pressure is built and then remove the cooker from heat.

• Allow the cooker to cool.

• Sprouts will keep on cooking by the heat under pressure when the cooker is allowed to cool.

• Mix the cooked sprouts and take out the cooked sprouts in a serving bowl.

• Squeeze the lemon and sprinkle the juice on the sprouts.

• Garnish with coriander sprigs (Cilantro) and fresh green chili.

• Serve hot as side dish to main course or with soup and salad as main course.
• Serve with some besan ki sev and finely cut onion and tomato as snack.

Moong Sprouts Ki Sabji

Tips:

• Always wash sprouts before use.

• Sprouts should not be over whelmed with strong spices. If done so the delicate flavor of sprouts will be lost.

• Lemon juice should be added only after cooking not while cooking, if lemon juice is cooked along with food it leaves bitter taste, thus spoiling the taste of food.

• Do not cook sprouts for long time in cooker; over cooked sprouts do not taste good.

• Always taste green chilies for hotness before adding and then change the amount of green chilies as per requirement.

Suggested Variations:

• Mixture of Matki /Moth/Mat/dew beans/Turkish beans, सबूत मसूर /Black lentil/lens culinaris, yellow peas, black gram can be mixed with green gram before soaking, the Sprout of this mixture is extremely tasty and healthy. 
• Sprouts can be cooked in wok instead of cooker. Time taken for cooking will change from 10 min. to 15 min.

• Amchur powder can be added instead of lemon juice.

• 1 finely cut tomato can be added to the oil after the cumin seeds have spluttered, and then sprouts can be added and cooked.

• To the seasoning add finely cut one onion and cook till transparent. Add finely cut one tomato and cook till soft and then add sprouts and cook till soft (10 min. in wok and 2-3 min. in pressure cooker after the weight is placed)

How to Make Good Sprouts From Whole Green Gram (Sabut Moong)

Sabut Moong Sprout (Sprout of Whole Green Gram)

Sprouting whole pulses is an easy job. It is extremely rewarding as least amount of effort result in most nourishing, healthy and tasty sprout which can be used in salad/ made into dry or gravy savory. Sprouts with a dash of lemon, pepper and salt are very good for breakfast as they provide the nutrients required the whole day. Once the pulses sprout they become very rich in vitamin C and A apart from the proteins they have. I love sprout moong just to snack on. Try the sprout without salt or any other additive they taste great.

Preparation Time: 3-4 hours (Soaking time)

Time for sprouting: 2 days

Serving Time: 4 Medium Servings

Ingredients Required for Sprouting Moong Dal:

• 100 gm. Sabut Moong Dal (Whole Green Gram)

• Water

• Cloth piece/ Cloth bag / netted plastic bag

Directions For Sprouting Sabut Moong Dal:

• Clean sabut moong dal (Whole green gram), wash nicely and drain the washed water.

• Soak cleaned washed moong dal in excess of water for 3-4 hours.

• The dal should swell and become soft.

• Drain all water and place the soaked dal in cloth piece and tie the dal in cloth piece making a loose bag or place the soaked dal in a plastic net bag or place them in a cloth bag.

• Place the bag with soaked dal in a container / big bowl and cover so that the heat does not seep out.

• Keep the bag with soaked dal undisturbed for 12 hours.

• The green cover of the dal will have split and dal will start showing signs of sprouting.

• Pass water through the bag so that all dal gets hydrated.

• Let the excess water drain and again place the bag with dal in the container and cover.

• Dal will sprout with the size of sprout almost 2 mm. 

Sabut Moong Sprout (Sprout of Whole Green Gram)

• This sprout can be had in salad and mixed with yoghurt.

• Sprout is best and most nutritive when the size of sprout is at least 2 cm. long. To allow them to grow more, sprinkle some water and keep the bag with sprouted dal in the container for 10-12 hours.

Sprouts after 2 days of Sprouting the Whole Green Gram (Sabut Moong Dal)

• Remove the sprout and wash in flowing water.

• Drain and keep in an airtight container in the fridge and use as and when required.

• This sprout can be kept in fridge for a week also. Keep washing them and draining them once in two three days.

• Sprouts remain fresh and keep on growing with small speed in fridge also therefore if one wishes the sprout after 12 hours of sprouting can be kept in fridge for 10-12 days also only care to be taken is that every 24 hours they should be washed and drained of excess water and again stored in the fridge.

Tips:

• Sometimes dal does not get soaked completely some dal seeds remain unsoaked; remove those dal seeds before keeping for sprouting.

• In summers (40oC and above) the dal while sprouting becomes dry due to heat thus sprinkle water every 12 hours to keep it moist.

• In rainy weather when the humidity is high and temperature is 30-35oC chances of dal getting spoiled are quite high thus it is necessary to wash the dal kept for sprouting every 12 hour, drain the water and keep for sprouting again.

• Never keep water with dal while sprouting. Dal requires moisture not excess water for sprouting.

• Remember seeds grow under the earth thus the correct condition for sprouting are:

• Moisture

• 35-38C Temperature

• Darkness

Suggested Variations:

• Mixture of Matki /Moth/Mat/dew beans/Turkish beans, सबूत मसूर /Black lentil/lens culinaris, yellow peas, black gram can be mixed with green gram before soaking, the Sprout of this mixture is extremely tasty and healthy. 
• If you do not want to keep the soaked dal for sprouting in bag then you may keep it in a container with insulation so that moisture, darkness and temperature can be maintained.

• The same process can be employed for sprouting Black gram, or any whole seed you wish to sprout.