“Kirlailele Moogu- Cabbage Upkari (Sprouted Green Gram- Cabbage Bhaji” … here is a healthier twist to normal bhaji prepared by combining both cabbage and sprouts together … the upkari turns out a good source of healthy protiens … goes well when served as a side dish with roti/ rice meals or you can have it as it is too … Yummilicious ....
** Sprouts are healthy proteins and a boon for vegetarians and must be included in some form like in salads, upkari/ bhaji, curries, dosa, etc. I use plenty of green gram or moth bean sprouts as they are very easy to prepare unlike other pulses. Usually prepared as it is or with potatoes in bhaji form this time I decided to give it a try with cabbage and it turned out good. Eager to try out more options but for now enjoy this one, remember cabbage is almost calorie free and good for those who want to keep a check on their food consumption/ diet. Try this simple stir fry sort of a dish, which can be relished as it is too or as a side dish.
** Here is my simple recipe for “Kirlailele Moogu- Cabbage Upkari (Sprouted Green Gram- Cabbage Bhaji” … my style, which I love to have as a main meal at times when I want to go light after back to back festive days ….
** You will need about 1-2 cups of sprouted moong/ green gram for this upkari/ bhaji depending upon the no. of servings needed in your home. I have used the ratio of 1:2 here for this upkari, ie. 1 part of sprouted green gram and 2 parts of chopped cabbage. Off course, you can use your own ratio but it tastes best when cabbage is in double quantity.
** Sprouting of pulses take their own time depending upon the variety of pulses used and the weather condition in the given place. I am sharing a link below to the method of preparing the sprouts if you are new to this method. Just click on the link and read through the steps and follow the same properly and you will get well sprouted pulses ready to be used.
** Chop cabbage into medium to small sized piece, put in a colander and rinse under running water. Keep it aside for about 10 minutes for the excess water to drain off and it is ready to be used. Similarly add in required amount of prepared sprouts and rinse under running water and keep it aside separately for the excess water to get drained off.
** In a thick bottomed kadai/ pan heat any edible oil (tel/ tela) and when hot add in 1 tsp of mustard seeds (rai/ sasam), when they begin to splutter add a pinch of methi (fenugreek) seeds which optional. Add in a few curry leaves (kadipatta/ karbevu), ½ to 1 tsp of hing (asafoetida) powder, pinch of haldi (turmeric) powder and fry for a second.
** Lastly add 3-4 Dry Red Chillies (sukki mirsanga) cut into pieces and fry a bit. Here I would like to mention that you can use any dry red chillies available or that which you always use, in case you do not want to use dried chillies you can also use fresh green chillies (tarni mirsanga/ hari mirchi). The addition of chillies here is individual choice.
** Add in the drained sprouted moong, mix well and cook on medium heat stirring a few times for 2 minutes. Now add the cabbage pieces, mix well and cook on medium heat all together for another 2 minutes and then lower the heat, cover and let cook on its own steam till almost done. Do stir in a few times to avoid the upkari getting burnt.
** If the upkari turns too dry and is not cooked, then sprinkles some water mix well and let cook. When 80% done add in salt (namak/ meeta) to taste along with 2-3 tblsp of freshly grated coconut (soyi/ nariyal) again an optional, mix well and let cook till 90% done. Remove and keep it aside covered for 10 minutes before serving.
** “Kirlailele Moogu- Cabbage Upkari (Sprouted Green Gram- Cabbage Bhaji” is done and ready to be served. This is a simple healthy full of good protiens upkari that can be relished as it is if desired to keep meals light or as side dish with dal- chawal or roti. In my home we love to have it as it is on days we prefer to keep semi fasting.
** Many a times it is NO Onion- Garlic- Rice days pattern followed in my home as fasting on certain days. I try to include healthy dishes as meals on such occasions and this is one of them, it not only fills the tummy keeping mind diverted from food but is healthy and lighter one too, good for weight loss the need of the day especially after heavy meals.
** Some Important Notes :
1. The veggies are stir fried on high heat for a few minutes initially to capture the moisture within them, a step I learnt from Chef Sanjeev Kappor in some episode a few decades back. I always follow it and get crisp just cooked veggies intact that taste wonderful.
2. Do not add salt while cooking but do so when almost done. Salt makes the veggie leave water and at times they turn out soggy and lose the crispiness. Off course if you desire to have soft cooked veggies then you may do so, otherwise always add it on when 90% cooked.
3. Always be sure to check out on upkari while being cooked as sometimes if there is excess heat it may get burnt and the whole dish loses taste. Again, never add water in one go while cooking too, just keep sprinkling some as the cooking process goes on for best outcome.
** There are many more simple upkari/ bhaji dishes in the blog. All are sort of simple stir fried dishes that are healthy and a must as side dish in Konkani Saraswat meals. Do check out and try them out too, growing children need plenty of veggies for healthy lifestyle.
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Thanks.