One of the best ways to include fiber in our diet is to eat whole grains and legumes. Sprouted legume immensely increases the nutritive value of the food. Horse gram is a legume that is high in iron and a good source of protein. It is a fairly good source of calcium as well. Horse gram aids weight loss.
For many years I stuck to the familiar diet that is made at home; sambar, rasam, avial, moloshyam (dal curry), and so on. Recently I have been trying to experiment and include new ingredients in my diet. This is good for a variety of reasons. Most hereditary diseases are passed on due to dietary and lifestyle habits in a family. I personally believe that when you include new items in your diet, it reduces your chances of developing certain hereditary conditions/diseases.
Here is an experiment with horse gram that I am very satisfied with. A simple sprouted horse gram curry.
Horse gram – 1 cup
Water – as needed
Tamarind – 1/2 lime sized
Turmeric powder – 1/2 tsp
Salt – to taste
Coconut – 1/2 cup
Cumin seeds/Jeera/Jeerakam – 1/2 tsp
Shallot – 1
Urad dal – 1/2 tsp
Dry red chillies – 4-5
Coconut oil – 1 tbsp
Mustard seeds – 1 tsp
Curry leaves – 1 sprig
Soak the horse gram in water for 6-8 hours. Drain the water and clean the horse gram. Remove all the non-viable ones. Keep the drained, wet horse gram covered in the same vessel for the next 8-12 hours. The sprouting time varies depending on the weather in your region. Wash the sprouted horse gram with clean water.
Pressure-cook the horse gram with water just enough to soak the sprouted horse gram. Horse gram is a tough legume and takes time to cook and needs cooking time of 2-3 whistles. After opening the pressure cooker lid, you can use a masher to mash some of the horse gram. This helps give a good gravy consistency to the curry. Add turmeric powder and salt and cook for 2-3 minutes. Soak tamarind in warm water, extract tamarind juice, and add to the cooked horse gram.
Meanwhile, pour a drop of oil in a pan and add urad dal. Roast until golden. Break the dry red chillies into 2-3 pieces and add it to the roasted urad dal. Roast for less than a minute and turn off. Grind this along with the shallot, jeera, and coconut. Add this to the cooked horse gram. Mix well and cook for 2-3 minutes. When the curry starts boiling and bubbling, turn off the fire. In a pan, splutter mustard seeds in coconut oil. Add curry leaves to the spluttered mustard seeds, turn off the fire, and add to cooked horse gram curry. Serve with hot rice or roti.
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