"Kirlailele Mooga Masala Upkari/ Sprouted Green Gram Masala Bhaji/ Stir Fry" ... sprouts are high in protein and we should include them in our diet on regular basis more so often if one is an vegetarian ... sprouts comes in handy when there is scarcity of veggies etc. … this is a simple upkari/ bhaji prepared often in GSB Konkani Saraswat homes, however here I have made a small change and added on some masala, a method followed in Maharashtrian homes ... tastes awesome served with roti/ poori etc. during meals … Yummilicious …
** Moong/ Mung are small sun- dried whole green grams available in almost all grocery stores. These are a good source of protein that is considered to good for health especially when one is vegetarian. Moong water is prepared and given to children for strength and energy too. Moong dal is prepared from dal by husking off its skin and is used in variety of dishes, which is a part and parcel of almost every household in India.
** Sprouting of Moong increases the protein level and improves digestion. This is a practice followed by almost every Indian household to be prepared and served as upkari, salad, curries, vada, dosa etc. There are plenty of recipes included in the blog to which I am sharing a common link at the bottom of this recipe, please browse through and try them out in leisure, they are all healthy and tasty.
** For the sprouting Method : For sprouting of any legumes/ pulses a time frame of minimum 2 days is required, so you do need to prepare it prior. I am sharing a link to the Method of sprouting at the bottom of this recipe where in the same is given in detail along with step by step pictures for better knowledge.
** Here is my recipe for "Kirlailele Mooga Masala Upkari/ Sprouted Green Gram Masala Bhaji/ Stir Fry"... my style ...
** Add about 3-4 cups of sprouted green grams (kirlailele moong) in a colander and rinse well under running water. Keep it aside for about 10- 155 minutes to let drain off the excess water completely and keep it aside ready.
** Heat 2-3 tsp coconut oil (nariyal tel/ narlel tela) in a thick bottomed kadai. When hot add 1 tsp of mustard seeds (rai/sasam) and when it begins to splutter, lower the heat and add 5-6 dry red chillies (sukki mirsanga) cut to pieces along with 1 tsp hing (asafoetida) powder, 1/2 tsp haldi (turmeric) powder and 8-10 fresh curry leaves (kadipatta/ Karbevu). Fry for a few seconds and add drained sprouted moong.
** Add about 1/2 cup of water, mix well and cook on medium heat for sometime until you see the water has been heated well in the upkari. Now lower the heat to minimum, cover with a lid and let cook until 80% done. This takes some time, say about 10- 12 minutes. Keep stirring in between and add more water only if required.
** Add 1/4 to 1/2 tsp of Goda Masala powder or Garam Masala powder and salt (namak/ meeta) to taste, mix well and continue cooking until almost cooked and done. When cooked and done add about 2-3 tblsp of freshly grated coconut (soyi/ nariyal) and mix well. Cover and let cook for another 2-3 minutes only and then remove from heat and keep it aside covered for 5 minutes and it is ready to be served.
** Note : Addition of fresh coconut gratings/ soyi is optional and can be skipped if not desired. However, it does enhance the taste of the bhaji/ upkari and is very healthy too. Again in some regions they either add a dash of lime juice just before serving of a few petals of dried kokum while cooking which too is optional, I do not add the same, but you may try it out if desired, its a matter of individual choice.
** "Kirlailele Mooga Masala Upkari/ Sprouted Green Gram Masala Bhaji/ Stir Fry" is done and ready to be served. In GSB Konkani Saraswat Cuisine the bhaji/ upkari is kept simple and there is no addition of haldi powder and garam masala powder while rest of the recipe remains the same. Again, you can add along with the sprouts any veggie of your choice if desired too. In Konkani homes it is usually served with pova usli (seasoned beaten rice) for breakfast, however, since we have added masala to this bhaji I would suggest serving it with roti or parathas, as that combo tastes great.
** For "Method of Preparation of Sprouts", Please go through the link given below .....
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