Sprouted green grams and soya chunks are a healthy balance of vitamins and proteins deliciously blended into a thick gravy curry.
Green gram Sprouts – 200 grams
Green peace Sprouts – 25 grams
Soya chunks (balls also called meal maker) – 25 grams
Onion – 1 big size chopped fine
Potato big chopped finely – 2 numbers.
Mustard Seeds – 1 teaspoon
Curry leaves – just 2 or 3 ( can be avoided too)
Garlic crushed- 15 cloves
Ginger crushed – 1 piece
Turmeric powder- 2 teaspoon
Dried fenugreek( Kasuri Methi )- 1 table spoon
Red chilly powder – 2 Table spoon
Fenugreek powder – 1/4 teaspoon
Salt – As per taste
Tomato – 3 numbers (blanched )
Pea nuts- 2 table spoon (blanched )
Prepare Tomato and pea nut puree :
Mix blanched tomato and pea nuts in a blender into a thick paste.
Wash and soak the green gram and green peace with right amount of water to enable it to sprout ( it could also be wrapped in a wet clean kitchen towel and left overnight in a bowl with water at the bottom- sprouting requires water and air in the right combination). The sprouts come out in about 24 hours, so it is best to start the process in a daytime.
Method of Preparation:
Wash soya chunks and soak it in boiled water for about 10 minutes, chunks will be become spongy and bloat. Drain excess water from soya chunks after the water cools and keep aside. Pressure cook the sprouts for about 5 minutes(5 whistles) with 1 table spoon turmeric powder , red chilly powder, 1/2 table spoon salt and enough water just enough to sink the contents.
Heat oil in a frying pan and temper using curry leaves, Kasuri Methi, turmeric powder, chopped onions and crushed ginger and garlic. Keep sautéing till the onion turns golden brown . Add the puree of tomatoes and peanuts to this mixture. Keep stirring for 2 minutes till the mixture starts to boil and the oil separates from it, a pleasant flavor of masalas will be released too.
Add the soya balls and chopped potatoes to this mixture, and 1 table spoon of salt keep stirring occasionally till the potatoes are done and the liquid thickens. Add slight amount of water if the mixture starts sticking to bottom of the pan. Add the cooked sprouted green gram and peace mixture into this, only add right amount of water to adjust the consistency and bring it to boil. This recipe is very delicious and contains proteins, vitamins and fiber. Do not forget to include similar healthy recipes to your family’s diet.