"Kirlailele Mooga Upkari/ Sprouted Green Gram Bhaji/ Stir Fry" ... sprouts are high in protein and we should include them in our diet more so often if one is vegetarian ... sprouts also comes in handy when there is scarcity of veggies etc. … here is a simple side dish prepared by first soaking legumes/ pulses, after which it is cooked soft with simple panna of karbev- sasam- sukki mirsanga along with hingu (tempered with mustard seeds, curry leaves, red chillies with a dash of asafoetida) and a generous garnishing of freshly grated coconut (soyi) … tastes awesome served with roti/ poori etc. and in GSB Konkani Saraswat Cuisine it is also paired with pova usli (seasoned beaten rice) to be served during breakfast … 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 Upkari/ Sprouted Green Gram Bhaji/ Stir Fry" ... a simple traditional method I learnt from my Amma ...
** 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 of 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) chopped to pieces along with 1 tsp hing (asafoetida) powder and 8-10 fresh curry leaves (kadipatta/ Karbevu). Fry all together for a a few seconds and then 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 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. I have not added it here as I prepared this upkari to be served with pova usli (seasoned beaten rice) for breakfast. 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.
** "Kirlailele Mooga Upkari/ Sprouted Green Gram Bhaji/ Stir Fry" is done and ready to be served. During "Navratri" festive days nine swaroops of Devi Dura is observed by devottes by fasting/ one meal a day and delicious prasadam offering are made. In southern parts of India there is a tradition of offering this dhanya upkari (in konkani) which is referred to as "Sundal" as a Naivedyam to Goddess too. Do try this simple healthy bhaji and enjoy with roti/ parathas or pova usli (seasoned beaten rice), tastes great.
** For "Method of Preparation of Sprouts", Please go through the link given below .....
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