April 24, 2007

Mung Beans Sprouts Koorma(Molaikatti pasipiru koorma/Pesara molakala koorma)

Hi friends, today i am going to post a healthy and low calorie recipe, called mung bean sprouts koorma. I learned this recipe from one of my tamil friend Jeeva. Mung beans means whole green moong dal. Sprouts are one of the most complete and nutritional of all foods that exist. Sprouts are rich with vitamins, minerals, proteins and enzymes. Their nutritional value was discovered by the Chinese thousands of years ago. Recently, in the U.S., numerous scientific studies have shown the importance of sprouts in a healthy diet.
Sprouts have become a common food item in grocery stores, salad bars and Asian dishes.As the popularity of sprouts increases, so does the potential for sprout-related illnesses. Sprouts are the germinating form of seeds and beans. As many as 10% of Canadians eat sprouts on a regular basis. In additions, small amounts of sprouts are now found in some sandwiches, salads and Asian dishes bought at restaurants and delicatessens.
Sprouts are LIVING foods. Have you ever heard of a vegetable which continues to gain vitamins after you harvest it? Sprouts do this.Even after you harvest your sprouts and refrigerate them, they will continue to grow slowly and their vitamin content will actually increase. Compare this with store-bought vegetables and fruits, which start losing their vitamin content as soon as they are picked and often have to be chipped a thousand miles or more in the winter.

Making of sprouts at home :
Sprouting at home takes only a few moments a day and can produce a good portion of your daily reuirements of the nutrients you need from fresh produce. The hassles are minor, the costs are low, and the freshness is wonderful. It is very effective way to add raw foods to
your diet. If you can supply a jar, some screen or netting, and rinse the sprouts twice a day, you can grow delicious organic sprouts in 4 to 6 days , even less time depending on your setup.

Growing you own sprouts means having fresh organic vegetables every day from a square food of counter space. common seeds for sprouting include alfalfa, fenugreek, peas, lentils, radish and red clover. Mung beans have been sprouted in Asia for thousands of years, but they require more equipment and time than other seeds.

Benefits of sprouting:

Growing sprouts is economic. Seeds can multiply 8-15 times their weight. Depending on what you grow, you can get away with spending 25 cents for a pound of fresh sprouted indoor-grown organic greens. Mung bean sprouts are a good source of protein, fiber and vitamin C. A 3 oz. serving contains only 30 calories.
Here is my recipe :

Ingredients:

1 cup Whole Green Mung Bean sprouts
1 Chopped onion
2 medium chopped tomato
1/2 cup chopped carrot
1/2 cup chopped beans
1 Aloo (cut into cube sized pieces)
2 tsp oil
2 Elachi
2 Lavangi
1" dalchini
2 small bay leafs
1/2 tsp red chilli powder
a pinch of turmeric powder
1 tsp ginger garlic paste
1/2 tsp fennel seeds
few curry leaves
1 tsp coriander powder
salt as per taste
chopped coriander leaves for garnish

To make ground paste :

1 tsp Jeera (roasted)
1/2 cup fresh grated coconut
3 green chillies




Method:

1. For preparation of sprouts, wash the whole mung beans 2 times, soak them in plenty of water for 8 hours, later drain them and pour into a clean thin cloth, tie it properly and kept in a closed wardrobe for a night. Next day you can see fresh, organic and healthy mung bean sprouts.

2. First prepare the coarse paste of roasted jeera, fresh grated coconut and green chillies and keep aside.

3. Heat oil in a pressure pan, once oil heat, add lavangi, elachi, dalchini chekka(patte) and bay leafs respectively on low flame. Fry them for 5 seconds, add chopped onions, fennel seeds and curry leaves, fry them till brown colour.

4. Now add turmeric, ginger garlic paste, red chilli powder and coriander powder mix, roast it for 3 seconds, add chopped tomatoes and all chopped vegetables (carrot, beans and aloo) and mung bean sprouts, mix gently, covered, cook for 5 minutes on medium flame.

5. Next add the ground paste, salt and 1/2 cup water, mix gently, cook them covered for about 15 minutes, until all vegetables are slightly tender. At this stage, turn the heat into low, cook them covered for more 15 minutes or until the curry thickens. Adjust the salt, garnish with fresh coriander leaves.

6. It goes very well with rice or chapatis or pulkhas or puris also.



Note : 1) you can use seasonable vegetables along with mung bean sprouts.
2) You can use any other sprouts instead of mung bean sprouts. I used prepare this koorma with menthi sprouts also.
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7 comments:

  1. anusharajiApril 24, 2007

    i always used to do talimpu with ginger.
    this is new to me
    looks beatiful

    ReplyDelete
  2. ur curry goes good with chapati i guess..i should try it...i never made curry with moongdal...cool recipe.

    ReplyDelete
  3. ur curry goes good with chapati i guess..i should try it...i never made curry with moongdal...cool recipe.

    ReplyDelete
  4. yes shanti, not only with chapati, it will be good combination to rice also. just try and let me know. thanks.

    ReplyDelete
  5. hey jyothi,
    all are very gud recipes
    keep it up.........

    ReplyDelete