“Kirlailele Moogu ani Vali Upkari/ Sprouted Green Moong (Gram) and Malabar Spinach Bhaji”… A simple healthy veggie with high nutritional and protein levels that can be prepared and served as side dish with dal/saar and rice or with chapatti/ roti/ parathas in your home … Yummilicious …
** Upkari is a simple Bhaji, stir fry sort of a dish prepared in almost every Konkani Saraswat home with veggies, tubers, leafy vegetables etc. on a daily basis and every one simply loves this no fuss mildly spiced side dish without which the lunch seems to be not at all satisfying. I keep combining different veggies, pulses etc. and I have come with lots of mix and match bhaji’s that are simply awesome. Sprouted moong/green gram bhaji is a frequently prepared upkari in my home so is bhaji with Vali/Malabar Spinach but in combo it is the first time and I was very happy with the outcome of this dish. Truly a healthy upkari that tastes awesome when served with dal/saar chawal which is what I served it with along with sannkotto a spicy idly. In all I loved this bhaji as a side dish and I am sure your family will too, also it is the best way to ensure that your family eats leafy veggies. Do include sprouts and leafy vegetables frequently in your food and make sure that your family gets a good dose of nutrients, mineral and proteins. Remember sprouts are loaded with healthy proteins and is a boon for non-vegetarians. So try this awesome bhaji and enjoy with your family and friends.
** Here is my method of preparing “Kirlailele Moogu ani Vali Upkari/ Sprouted Green Moong (Gram) and Malabar Spinach Bhaji”… My very own Style ….
** Ingredients :
Sprouted Green Gram/Kirlailele Moong : 3 cups
Vali with Dentu/Malabar Spinach with tender stems/Basale : 3 cups.
Coconut/Nariyal/Soyi : 3 tblsp freshly grated
Salt to taste
** For Tempering/Seasoning :
Oil/Tel : 2 tsp
Mustard Seeds/Sasam/Rai : 1 tsp
Dry Kashmiri Red Chillies/Kumte Mirsand or Bydgi Mirchi : 5-6
Asafoetida/Hing Powder : ½ tsp
Curry Leaves/Kadipatta/Karbevu : 5-6 fresh ones.
** Put about 3 cups of sprouted moong in a colander and rinse well, allow the water to drain well and then add it into a pressure cooker pan in an even layer.
** Pick, clean, wash and finely chop Vali/Malabar Spinach, say about approximately 3 cups. Add in tender stems cut into 1 inch sized pieces too, put in colander, rinse, drain and add it into the pressure cooker pan above the vali also spreading out in a layer.
** Add in about 2 cup of water in the pressure cooker pan, cover and cook on medium heat to one whistle. Allow the pressure to fall on its own and once you are able to open the lid, do so and keep it ready aside.
** In a thick bottomed kadai, heat oil, when hot add in the mustard seeds and when they begin to splutter add in red chillies cut into pieces along with hing and curry leaves. Stir fry for a minute, lower the heat to minimum and add in all the pressure cooked ingredients carefully.
** Add salt to taste, mix well, raise the heat to high and stir fry for 2-3 minutes to remove all excess water if any. Once done lower the heat, cover and cook for about 5-7 minutes. Add in the freshly grated coconut and mix well. Cover and cook for another 2-3 minutes and it is done.
** “Kirlailele Moogu ani Vali Upkari/Sprouted Green Moong (Gram) and Malabar Spinach Bhaji” is done and ready to be served. This is a dry upkari/bhaji and tastes best when served as a side dish with Dal/Saar with rice or with roti/chapatti. This is a very healthy upkari with hgh nutritional value with plenty of proteins which is necessary for all immaterial of age.
** Do try to include healthy dishes into your daily diet too and make a lifelong habit of eating healthy too. I know it does take some time to prepare sprouts, but it is high in proteins and a handful when eaten included in food often gives healthy twists to prepared foods. If planned well, it is very easy to prepare in your own home.
** I am sharing the link to the “Method of Spouting Beans” below, do check it out, if you are new to sprouting method. I am also sharing a common link to all the dishes like curries, baji’s, salads you can prepare with addition of sprouts. Do include them in your daily diet and reap in loads of health benefits ….
** An Earnest Request : There are many more recipes of different types in the blog. For all my Recipes, use the search option or the label section in the Blog. If you are still not able to find it or have a query, please leave a message in comment section or mail me the same. I will try my best to get back to you as soon as possible. Do try out various types of dishes included in the Blog and Enjoy them with your family and friends and do give me a feedback if possible.
** I am happy to inform you that I have also started a food group for by the name "KONKANI DELICACIES" which is over and year old, with about 23 K strong members. It is a pleasure to inform that you will find in the group many more recipes posted by our expert members and you too can share some of your own. The link to the group is posted on the left side of the blog page. Do join us in our culinary journey. I strongly believe in Sharing and always endorse that "Sharing Is Caring" Thank You.
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