Serves 3

Ingredients
1 cup sprouted moong 1/2 tsp. mustard & cumin seeds mixed
1 green chilli 2 tbsp. oil
1 stalk curry leaves salt to taste
1 tsp. coriander leaves finely chopped 1/2 cup tamarind water extract
3-4 pinches asafoetida

Make paste

Ingredients
1/2 fresh coconut (1 cup grated) 1" piece ginger

Roasted together for paste

Ingredients
1 tsp. coriander seeds 1/2 tsp. methi (fenugreek) seeds
3 dry whole red chillies 1/2 tsp. cumin seeds

Method

  1. Add water to sprouts till covered.
  2. Add salt and whole green chilli.
  3. Boil and simmer covered till sprouts are tender.
  4. Heat oil in a heavy pan, add cumin and mustard seeds.
  5. Allow to splutter, add curryleaves and asafoetida.
  6. Stir, add paste, stir, add tamarind water, bring to a boil. Add sprouts, and some of its drained water. Simmer for 3-4 minutes.
  7. Serve hot with rice or roti.
Nutrient Composition Per Serving
MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 406 Carotene ( μg ) 53.5
Protein (g) 10.59 Vitamin C (mg) 0.0
Carbohydrate (g) 35.73 Mg (mg) 55.92
Fat (g) 24.54 Na (mg) 9.8
Fibre (g) 4.54 K (mg) 298.67
Minerals (g) 2.21 Mn (mg) 1.01
Calcium (mg) 78.67 Zn (mg) 1.03
Phosphorus (mg) 220.33 Cr (mg) 0.02
Iron (mg) 5.0

Modification

Reduce the amount of coconut used for preparation
Ingredients
1 cup sprouted moong 1/2 tsp. mustard & cumin seeds mixed
1 green chilli 2 tbsp. oil
1 stalk curry leaves salt to taste
1 tsp. coriander leaves finely chopped 1/2 cup tamarind water extract
3-4 pinches asafoetida

Make paste

Ingredients
50g fresh coconut 1" piece ginger

Roasted together for paste

Ingredients
1 tsp. coriander seeds 1/2 tsp. methi (fenugreek) seeds
3 dry whole red chillies 1/2 tsp. cumin seeds
Nutrient Composition Per Serving
MACRONUTRIENTS
Energy (Kcal) 332
Protein (g) 9.84
Carbohydrate (g) 33.56
Fat (g) 17.61
Fibre (g) 3.95
Minerals (g) 2.04