Bachelor-friendly, Breakfast, Everyday Simple Recipes, Indian, Salads, Vegan

Sprouted Moth Beans Salad

Sprouts for breakfast – one of the best ways to ensure great nutrition minus fat. Fitness experts recommend eating sprouts for breakfast for its good nutrition value and protein content. You can have this dish for breakfast, lunch, or snack. I would not advise having it for dinner as sprouts can be a little difficult for some people to digest at night. A simple but delicious dish that require very few ingredients. You can easily sprout beans at home.

The way you cook beans is very important to avoid any kind of uneasiness, gas, belching, or bloating that many people suffer after consumption of beans. Beans have been around for thousands of years and have been consumed all around the world. Traditionally beans were slow cooked which made them more digestible. Soaking / sprouting beans and then slow cooking them makes them easier on the belly and ensures proper absorption and digestion rather than cooking dry beans or cooking them on high flame.

Ingredients:
Moth/matki bean sprouts – 1 cup
Onion (finely chopped) – 2 tbsp (optional)
Oil – 1 tsp
Mustard seeds – 1/2 tsp
Turmeric powder – 1/4 tsp
Coriander powder – 1 tbsp
Sugar – 1/2 tsp
Asafetida/Hing powder – 1/4 tsp
Green chili (finely chopped) – 1
Coriander leaves (finely chopped) – 2 tbsp
Salt to taste
Pomegranate seeds – 2 tbsp (Optional)
Lime juice – 1 tsp

Preparation Time: 24-36 hours of soaking and sprouting, 40 mins of steaming time
Cooking Time: 5 mins
Makes 2 cups

Method:
For making sprouts:
Soak the moth beans in water for 6-8 hours.
After 8 hours, drain the water, wash and rinse the soaked seeds and keep them on the same vessel to rest for the next 24 hours or so. Close the vessel using a thin wet cotton cloth. Within 10-12 hrs, you will notice tiny sprouts appearing. The length of the sprouts will depend on the climate and humidity in your region. In warmer climatic regions, it is enough to keep the vessel for sprouting the beans in a dark corner of the kitchen.
It is better to consume the sprouts immediately. But they can be stored in the refrigerator for about a week.
Before cooking the sprouts, ensure that you rinse them thoroughly and carefully without breaking the tender sprouts. Do not use the sprouts if they emit odor.

For making salad:
Pressure cook the sprouted moth beans. Slow cooking is ideal as this retains the nutrients and also helps easy digestion.
Heat oil in a pan. Add mustard seeds. As soon as they splutter, add hing powder, turmeric powder, and finely chopped green chilies. Saute the green chilies until they change color and the raw smell goes away.
Add cooked moth beans to this. Add coriander powder and sugar. Mix well and bring to boil. Retaining some amount of moisture/water is desirable as it would be easier to eat and swallow.
Turn off the heat and add finely chopped onions (optional), salt, and coriander leaves.
Add lime juice and pomegranate seeds if desired. Serve warm.

Notes:
You can make the same with other kinds of beans such as mung bean or chickpeas.
You may add tomatoes and ginger to the salad.

Indian

Amaranth Seeds Upma

Amaranth seeds are powerhouses rich in protein, iron, calcium, magnesium, bone-building manganese, fiber, and other nutrients compared to rice or wheat. Amaranth is one of the most protein-rich plant-based food that can rival even animal-based foods. It helps prevent chronic health conditions such as diabetes, heart disease, cancer, and stroke. Amaranth seeds are available in many online stores and some supermarkets. In Maharashtra, these are called Rajgira and Rajgira chikki is available in almost all supermarkets.
Instead of making rawa/sooji/semolina upma, make upma with amaranth seeds and gain immense benefits. Amaranth seeds are easily available in online stores

Ingredients:
Amaranth grains – 1 cup
Water – 2 cups
Green chilies (finely chopped)
Ginger chopped (finely chopped) – 1/2 tsp
Onion chopped – 1
Tomato (chopped) – 1
Carrot (chopped) – 1 small
Green peas – 1/2 cup
Capsicum / Bell pepper – 1 small
Mustard seeds – 1 tsp
Chana dal – 1 tsp
Urad dal – 1 tsp
Hing / asafetida powder – 1/2 tsp
Oil – 1-2 tsp
Curry leaves – 1 stalk

For garnishing:
Grated coconut – 2 tbsp
Coriander leaves (finely chopped) – 2 tbsp
Lime juice – 1 tbsp

Preparation Time: 15 mins
Cooking Time: 30 mins
Yield 3 cups

Method:
Drain and rinse amaranth seeds thoroughly with clear water. This removes the bitter taste that is inherently present in these seeds. Drain using a colander.

Transfer the washed and cleaned amaranth seeds into a pan and dry roast in slow-to-medium flame for about 4-5 mins until the seeds starts changing color. Roasting the seeds prevent them from being sticky when cooked.
Add the dry roasted seeds into two cups of water (seeds to water ratio is 1:2). Stir occasionally. Once the water starts boiling, reduce the heat to minimum and slow cook. Cook until the water evaporates and the seeds turn soft. Turn off the heat and keep aside to let it cool.

In a pan, add oil and mustard seeds. When the mustard seeds start crackling, add the dals (urad dal and chana dal). When the dals start to turn red, add hing powder and then finely chopped green chilies, ginger, curry leaves, and finely chopped onion. Stir and cook until onion turns translucent. Add chopped tomato, carrot, green peas, and capsicum. Stir well. Close with a lid, lower the heat and cook in slow fire for about 5-7 mins, stirring occasionally.
When the vegetables are cooked, add the cooked amaranth seeds. Mix well and cook for about 2 mins.
Turn off the heat and add grated coconut, finely chopped coriander leaves, and lime juice. Mix and serve hot with chutney or pickle.

Note: You may add finely chopped beans, potato, beet or such vegetables of your choice.

Breakfast, Dosas, Indian, Palakkad Iyer Recipes, South Indian, Tiffin, Vegan

Ada Dosa

Instant, crispy, filling, spicy, hot and healthy! Served with avial, jaggery, and butter – a beautiful blend of the Tamil and Malayalam food culture. Perfect breakfast for cold winter mornings. You need that sesame oil intake to keep your skin supple and moist during winter. Lentils, shallots, curry leaves, and asafetida make this a very healthy and protein-rich breakfast. Remembering my grandmother, Rukmini, and my valiamma, Madhavi, who were famous for their special ada dosa (at home we call this varatti). Relatives who are planning to visit would inform in advance so that my aunt can prepare and be ready with the batter. Both and grandma and valiamma wouldn’t use a ladle to spread the thick batter on the hot dosa tava. They would spread it with their hand. I think their love found way into the food also!

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Preparation Time:
(for batter):  10 min, previous night.
Cooking Time: 5 min.

Ingredients:
To Soak Overnight
Raw rice – 1/2 cup
Parboiled rice – 1 cup
Bengal gram(Chana dal, Kadala parippu) – 1/4 cup

At the Time of Grinding the Batter
Black gram(Urad dal, Uzhunnu parippu)* – 1/4 cup
Peeled Shallots* (cheriya ulli) – 1 cup
Dried Red chillies OR powder* – 8 – 10 nos or as required
Curry leaves – 5-6 stalks
Oil [preferably sesame(til)] – 2 tablespoons
Salt

*Alternatives:
Red chilly – Red chilly powder or Green chilly
Shallots – Onion can be used but does not give the same taste. Shallots can be substituted with asafoetida also.
Black gram – White urad dal can be used and does not affect the taste.

Method:
Wash and soak the raw rice, parboiled rice, and chana dal overnight.
Grind the dals and rice along with shallots, red chillies, and curry leaves to make a coarse paste. Ensure that the batter is very coarse and not watery. Add salt. The trick to get the right consistency is to remove all water from the soaked rice and grind with very little water.

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Heat griddle and pour about a full ladle of batter on to the griddle.

Spread the batter around by patting with a flat spoon to a make a circle. The fire should be on high.

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Add a tsp of oil around the dosai and let it cook for about a minute.

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Flip the dosai and cook in medium heat for another minute.

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Smells Yummy!
Serve hot directly onto the plate!

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List of accompaniments:
Sambhar, chutney, or butter.

Health Benefits/Alerts:
You can store this batter in the fridge for 2-3 days. Those who prefer sour dosai can let the batter ferment for 5-6 hours and then use it.

This is a very healthy diet. The use of asafoetida/shallots helps in easy digestion. Curry leaves have a great cleansing effect on the intestines. Weight watchers should watch out for the butter they eat with the Ada Dosai though!

Trivia:
This recipe is a beautiful blend of the Tamil and Malayalam food culture. Everyone in our family, irrespective of age, has been a huge fan of Ada dosai. And all new additions to the family have come around to liking it equally well. Its all about the smell….!!

Skill Level:
Medium

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