Black gram Sprouts
|Black gram sprouts||4 Cup (64 tbs)|
|Onions||2 Medium, peeled and sliced|
|Tomatoes||2 , quartered|
|Ginger||2 Inch, peeled and chopped|
|Green chili||1 , chopped|
|Garlic||8 Clove (40 gm), peeled|
|Red chili powder||1 Teaspoon|
|Cumin seeds||1 Teaspoon (Heaped)|
|Turmeric powder||1⁄2 Teaspoon|
|Coriander powder||1 Tablespoon|
|Cumin powder||1⁄2 Tablespoon|
|Garam masala||1⁄2 Teaspoon|
|Fresh coriander||1 Tablespoon, chopped|
|Plain yogurt||1 Cup (16 tbs), beaten|
Clean and wash the whole black gram thoroughly.
Soak it for about 12 hours in lots of water.
Change the water as often as you can (at least twice in 12 hours), since the protein in the gram starts giving off an odour when it breaks up into monocorts and dicorts.
Then drain off the water and tie the gram up in a clean muslin cloth or use sprout makers easily available in the market).
It will take another 24 hours for it to sprout.
Meanwhile wash the gram gently or just hold them in a colander under running water.
In the beginning it seems like lot of effort but once you get into a routine you'll stop noticing it.
It is a good idea to sprout all whole grams in this way since we gain a lot more of their nutrition when they sprout and also sol that they are easier on the digestion.
We all know the not so silent announcements we make when we consume whole chick peas ana black gram!
Sprouts are one good way to avoid Flatulence.
Once the sprouts are ready you can store them in the refrigerator up to a week.
To get back to our recipe cook the black gram for about 10 15 minutes till it is soft.
Leave to cool.
Meanwhile prepare a paste of onion, garlic, ginger, tomato and green chillie.
Heat the oil in a thick bottomed pan and place the cumin in it.
When the cumin starts to move add the turmeric powder and stir fry for 30 seconds.
Then add the freshly ground paste and saute till it turns brown and stops giving off a raw smell.
Mash the gram with the spatula and mix in the rest of the ingredients, except the coriander, ginger juliennes and yogurt.
Cook the gram till the masalas are well blended.
Take off flame and keep covered. Just before serving mix in the yogurt, reserving a tablespoon to decorate in a swirl on the top.
Sprinkle the chopped coriander and ginger juliennes around it and serve hot with rotis or rice.
It is a filling and fulfilling dish in terms of nutrition and taste.
Serving size: Complete recipe
Calories 1645 Calories from Fat 262
% Daily Value*
Total Fat 30 g46.3%
Saturated Fat 7.3 g36.4%
Trans Fat 0 g
Cholesterol 29.4 mg9.8%
Sodium 755.3 mg31.5%
Total Carbohydrates 304 g101.3%
Dietary Fiber 20.3 g81.3%
Sugars 35.8 g
Protein 108 g216.3%
Vitamin A 83.2% Vitamin C 450%
Calcium 94.4% Iron 234.8%
*Based on a 2000 Calorie diet