Moong Sprout Curry
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
- Add water to sprouts till covered.
- Add salt and whole green chilli.
- Boil and simmer covered till sprouts are tender.
- Heat oil in a heavy pan, add cumin and mustard seeds.
- Allow to splutter, add curryleaves and asafoetida.
- Stir, add paste, stir, add tamarind water, bring to a boil. Add sprouts, and some of its drained water. Simmer for 3-4 minutes.
- Serve hot with rice or roti.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| 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 |