Like Sambhar is to Tamil Nadu, Amti is to Maharashtra. Amti is a flavourful dal preparation that is frequently prepared in Maharashtrian households. It is a versatile dish with many variants, and this particular one is a Sprouted Kala Chana Amti. It is rich in fibre and protein due to the use of kala chana, which is sprouted to ease digestion and improve the nutritional profile. When cooked with a masala paste of onions and dry spices, the Amti becomes quite irresistible, making it a perfect choice for weight watchers who like to enjoy tasty and spicy food.
|Sprouted chickpeas||1 1/2 Cup (24 tbs) (kala chana, refer handy tip)|
|Mustard seeds||1/2 Teaspoon (rai/sarson)|
|Asafoetida||1/8 Teaspoon (hing)|
|Curry leaves||8 (kadi patta)|
|Finely chopped onions||1/4 Cup (4 tbs)|
|Turmeric powder||1/4 Teaspoon (haldi)|
|Chilli powder||1/2 Teaspoon|
|For the onion paste|
|Roughly chopped onions||1/2 Cup (8 tbs)|
|Cloves||4 (laung / lavang)|
|Cinnamon stick||2 Small (dalchini)|
|Star anise||1 (chakriphoo)|
|Black peppercorns||6 (kalimirch)|
|Coriander seeds||2 Teaspoon (dhania seeds)|
|Cumin seeds||1/2 Teaspoon (jeera)|
|Caraway seeds||1/2 Teaspoon (shahjeera)|
|Garlic cloves||8 (lehsun)|
|Red kashmiri chilies||3 (broken into pieces)|
|Chopped coriander||2 Tablespoon (dhania)|
For the onion paste
Combine all the ingredients in a broad non-stick pan and dry roast on a medium flame for 4 to 5 minutes or till the onions turn light brown in colour. Keep aside to cool slightly.
Blend the mixture in a mixer to a smooth paste using 2 tbsp of water. Keep aside.
Combine the sprouts, 1½ cups of water and salt in a pressure cooker, mix well and pressure cook for 3 whistles.
Allow the steam to escape befoe opening the lid.
Heat the oil in a deep non-stick pan and add the mustard seeds.
When the seeds crackle, add the asafetida and curry leaves and sauté on a medium flame for a few seconds.
Add the onions and sauté on a medium flame for another 30 seconds.
Add the turmeric powder and chilli powder and sauté on a medium flame for a few more seconds.
Add the onion paste and sauté on a medium flame again for 1 minute.
Add the kala chana (along with water in which they were cooked) and salt, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasaionally.
Serve immediately garnished with coriander.
Handy tip: For 1½ cups of sprouted kala chana, soak ¾ cup of raw kala chana in enough water in a bowl overnight, drain them and keep aside to sprout for 12 to 15 hours.
Calories 263Calories from Fat 55
% Daily Value*
Total Fat 6 g9.2%
Saturated Fat %
Trans Fat 0 g
Sodium 159 mg6.63%
Total Carbohydrates 43 g14.3%
Dietary Fiber 12 g48%
Sugars 7 g
Protein 12 g24%
Vitamin A % Vitamin C %
Calcium % Iron %
Calories 789Calories from Fat 165
% Daily Value*
Total Fat 18 g27.6%
Saturated Fat 0 0%
Trans Fat 0 g
Sodium 477 mg19.89%
Total Carbohydrates 129 g42.9%
Dietary Fiber 36 g144%
Sugars 21 g
Protein 36 g72%
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 0%
*Based on a 2000 Calorie diet