Saturday, October 4, 2014

Kirlaylele bea Usli ( Sprouted bean stir-fry)

Sprouted moong-bean stir-fry

Sprouted horse-gram stir-fry

We are all aware that sprouts are good for us. It is nutrient-dense and is great for the human body. In fact,  sprouts have been an integral part of the traditional  Indian cuisine for centuries now. They make several different dishes with sprouts which includes salads( Kosumbari), curried in coconut based sauce ( ghashi ) and of course stir-fries. While I like all the preparations, stir-fry is my favorite. Why?? Because it is simple, quick and easy to make! My three favorite words. Well, I am a working mom who loves to cook and eat! So lets see how to make Sprouted  bean stir-fry.

Sprouted moong-bean stir-fry

Sprouted horse-gram stir-fry

Servings: 2


Sprouted bean: 2 cups ( any bean of your choice)
Coconut oil: 1 tsp
Green chillies: 2 slit lengthwise ( you can add more based on your spice level, however, this dish is not meant to be spicy.)
Mustard seeds: 1 tsp
Curry leaves: 1 sprig
Hing ( asofoetida): a pinch if using powder, 1/2 tsp if using solution.
Salt: to taste
Sugar: 1/4 tsp
Freshly grated coconut: 1 tbsp ( for garnishing). I tend to use more as I love freshly grated coconut.


In a pressure pan/ sauté pan, heat coconut oil. Add mustard seeds. Once the mustard seeds splutter add the curry leaves and slit green chillies. Sauté for 10 seconds. Add the sprouted beans,  1 cup water, hing, salt and sugar. Cover and cook on medium flame until done.

Cooking time: Depends on the type of bean.

For moong bean sprouts: 10-15 mins.
All other beans are recommended to be cooked in a pressure cooker /pan.

If cooking in a pressure cooker/ pan the cooking time is significantly lower.
For moong bean sprouts: 1 whistle
For all other bean sprouts: 5-6 whistles.

Once cooked, garnish with freshly grated coconut.

Serve hot. This dish can be enjoyed all by itself or with any kind of bread or as a side dish with rice.

Enjoy! I am bringing this easy, healthy and yummy dish to my friends at Fiesta Friday ! This weeks co-hosts are my favorite gals, SelmaElaine!

Cooking made easy:

Moong bean sprouts can be easily peeled by soaking them in water. This makes the peel separate from the bean and as it is lighter rise to the top of the water. Now just skim of the peel and the sparkling white bean will be at the bottom.

Tip for healthy living:

Sprouts are great for health. They provide high levels of dietary fiber, protien, vitamin C and vitamin B complex.Sprouting beans makes them more nutritious by increasing the bioavailability of some of the digestive enzymes therefore aiding digestion. Sprouts also contain the highest amount of antioxidants in them.


Food for thought:

The awareness of our own strength makes us modest. Paul Cezanne