Tip One: Boost Nutrition to Food items - Sprouted Mung Beans

 

Mung Beans are small green-colored beans that are most commonly used in Indian cooking. We make many delicious dishes using these mung beans: dal, dosas, moong dal kattu (soup), as well as adding them to vegetable curries like carrots and moong. Steamed or cooked beans can also be added to chaat or bhel puri. The dried version of the whole mung bean is typically used and carries lots of nutrition and protein. However, it can be difficult to digest for some people and can cause abdominal distress like gas and cramps which limits their use. 

Surprisingly, the simplest way to enjoy mung beans is by sprouting them. By sprouting them, you avoid the issues, boost the nutrition value, and improve digestion. Boost their strength by getting some help from the water!

How to sprout Mung Beans

Soak the beans in plenty of water overnight or for at least 10 to 12 hours. Drain the water and transfer them onto muslin or cheesecloth. Then tie them loosely, and leave them to sprout for an additional 24 to 48 hours. Sprinkle some water every few hours to keep them moist. You will notice white shoots arising from the beans. Plan to use them in 2 to 3 days' time as they tend to attract bacteria. If time is an issue, you can also buy them in grocery stores. 

Benefits of Eating Sprouts

• Improve digestion as sprouting breaks down complex carbohydrates, and also increases the fiber content.
• Have a good source of B-Vitamins, Potassium, and Magnesium. 
• Pack lots of Protein as with Amino acids which help cell growth and maintenance, build strong bones and improve immunity by capturing free radicals. 
• The high fiber content of sprouted beans helps in Weight Loss by keeping the stomach fuller for a longer time and avoid unhealthy snacking.
• Their high Iron count helps improve the Hemoglobin levels. 
• The high fiber in sprouts helps Cholesterol (LDL - Low-Density Lipoprotein) and decreases the risk of heart diseases.
• Their good source of Potassium and Magnesium help maintain Blood Pressure.
• The abundant source of Folates in sprouts help pregnant women from Neural tube defects.

 Tips to keep in mind when eating Sprouts

• Eat them raw or steam them, but cooking kills all the nutrients in them
• Even when sprouted at home, wash them thoroughly before eating. 
• You can add them to salads, sandwiches, or eat just as a snack.
• Eat sprouts in the morning or before dinner
• In addition to Mung, wheat, Chick-peas or any other beans can be sprouted for consumption.

We hope you enjoyed reading about the first tip. Stay tuned for more tips to be shared during this Navratri. 

Moong Dal Kattu - Green Gram Soup

Moong dal is also known as green gram or mung bean and is widely eaten in Asia.  It is used to make savory (soups and dosas) and sweet dishes (laddu, halwa, Lunar New Year cookies, and sweet soups). 

One of my favorite ways to eat this lentil is kattu or soup.  It is comforting and nutritious. Let's see how to make it...

Ingredients
- 1 cup whole moong dal (green gram)
- 1 medium onion, chopped
- 3 cloves of garlic, finely chopped
- 2 to 3 green chilies, finely chopped
- 1 tsp salt (or to taste)
- 1/4 tsp turmeric powder
- 2 to 3 cherry tomatoes (optional)

For seasoning
- 1 Tbsp Vegetable oil
- ½ tsp mustard seeds
- ½ tsp whole cumin
- a pinch of Hing
- 4 to 6 fresh/dry curry leaves, chopped (optional)


Cooking Instructions
1) Place the moong dal into a pressure cooker/ pan and add 2 cups of water, pressure for 6 to 8 minutes or until you get 5 to 6 whistles. (You can also cook the moong dal on low/medium heat with 2-½ cups of water in a small Dutch oven until the dal is cooked to a soft texture.)

2) After the pressure is released, open the cooker and lightly mash the dal. Add more water to the required consistency. Then add salt, turmeric powder, and the seasoning (see instructions for seasoning).

Instructions for Seasoning

• Heat oil in a small skillet on low heat. Hover your palm over the skillet to see if you can feel the heat. When you feel the heat, add mustard and cumin seeds. When the seeds splutter, add Hing and then the chopped onions and garlic. Stir for 1 to 2 minutes until onions are transparent and garlic gives out its flavor. Next, add the curry leaves, stir for another 20 seconds and then transfer the seasoning into the cooked dal to cook them together. 

3) Next, bring the mixture to a boil for 1 minute and turn off the heat. The kattu or soup is ready to be enjoyed.  

Quick Tips:

You can eat the moong dal kattu on its own like lentil soup or like I do with warm Basmati rice. I also munch on fryums while eating it. 

 

The fryums on the left are what they look like in the bag. The fryums on the right are what they look like puffing up in the microwave. We suggest 30 to 60 seconds depending on the number of fryums.

Throwback Thursday: Protein Packed Lentil Waffles

Still thinking about the pesarattu waffles my mom and I made last year with our waffle maker from Costco. Pesarattu is a type of dosa made with lentils. Instead of making it the traditional way, we kicked it up a notch and used the dosa dough to make WAFFLES!!!

Check out these crispy lentil waffles... 

Whole Moong waffles

Ingredients

• 1 cup whole Moong (mung bean) and 1/8 cup rice soaked for 6 to 8 hours 
• Onion, finely chopped
• Cumin seeds
• Salt for taste

Procedure

We used our stone grinder and ground the soaked moong dal and rice to a smooth consistency (consistency of dosa dough).  Once the dough is prepared, it's time to make the waffles.

As you will see in the video, we applied oil on the waffle grooves and then poured the lentil and rice batter. Make sure to evenly spread the batter in the waffle maker. (Please see video for details). 

The waffles can be enjoyed on their own or with your favorite chutney. 

How do you use your waffle maker? Do you make savory waffles too? Please share your comments with us. 

March Lentil Madness Continues with Chayote and Moong Dal

ARE YOU GETTING YOUR NUTRITION ON??

MARCH IS NATIONAL NUTRITION MONTH

This year's theme is "Bite into a Healthy Lifestyle" which focuses on fitness and making good food choices. 

We're definitely on board with not only the message but also doing our best to stay fit and eat better. We've already kick started our fitness by replacing rice at night with healthy salads and/or smoothies. We also incorporate lentils wherever we can so we can get our protein intake. 

Lentils such as chickpeas, black beans, masoor dal, moong dal, etc. are a good source of protein. This week we cooked chayote and moong dal. Moong dal has a high source of nutrients including manganese, potassium, magnesium, copper, and dietary fiber. 

Let's check out the Chayote and moong dal recipe:

Chayote and Moong Dal

Ingredients

- 2 Chayote, peeled and cut into 1/2" pieces

- 1/4 cup Moong dal (mung), soaked for 30 minutes to 1 hour

- 1/2 tsp crushed green chilies  or 2 chilies, finely chopped

- 1/4 cup dry shredded coconut

- 2 Tbsp vegetable oil

- 1/2 tsp whole mustard

- 1/2 tsp whole cumin 

- 1/4 cup fresh coriander, chopped (optional)

- 1/8 tsp turmeric powder

- 1 tsp salt

Procedure

- Heat oil in a a two quart saucepan and season with whole mustard and cumin. When they splutter, add green chilies and turmeric. Stir for 30 seconds.
- Now add chopped chayote and drained moong dal. Next add salt and half cup of water. Cook on medium heat under closed lid mixing intermittently until he chayote and dal are soft. (Add more water if needed).
- Remove lid and stir until remaining water is dried. Then add dry coconut and stir for one minute. Remove from heat and garnish with fresh coriander and serve.

_________________________________________________________________________________

Quick Tip: If chayote is not readily available, you can use spinach, carrots, long squash, or even kale. Try our other dishes with moong dal, such as Carrots and moong, South Indian Khichdi, and Pongali

March Lentil Madness - The More Lentils, the Merrier!

Just because National Nutrition Month (March) is coming to an end, doesn't mean your effort to eating right has to. It's important to eat a well balanced meal with protein, carbohydrates, and fat to maintain an active lifestyle and enjoy life.

Below are few more lentil enriched dishes that we know you will enjoy:

Chunky Chana (chickpea) and Potato Curry

Steamed Rice and Lentil Dumplings (Undrallu) with Ginger and Coriander Sauce

Easy Indian Chili

Pongali

Easy Dal Makhani

 The fun just started! We have more dishes for you to try...

Karapappalu - Crispy Rice and Vegetable Patties

Two weeks ago, we posted a recipe about a popular flat bread from Telangana (Southern region of Andhra Pradesh) called Sarvapindi made with rice flour and moong dal. Did you know, you can make another kind of bread with similar ingredients called Karapappalu. The name directly translates as spicy patties.

It's usually served hot with tangy achar (pickled vegetables), but can also be eaten with plain yogurt as shown above. We love making this during the winter season as it warms the senses and fills you up. 

Ingredients:
- 2 Carrots, peeled and grated
- 1 Chayote*, peeled and grated
- 1 bunch of Scallions, chopped finely
- ½ box or 5oz of Chopped Spinach (frozen)
- ½ cup Coriander (Cilantro), chopped
- 1/3 cup Moong dal, soaked in water for 30 min (or microwave for 2 min to reduce soaking time)
- 2 to 3 cups Vegetable Oil (for frying)


Dry Ingredients: 
- 3 cups Rice Flour
- 2 tbsp Dry Coconut powder
- 2 tbsp Sesame seeds (optional)
- 1 tbsp Chili powder (adjust to your taste)
- ½ tsp Turmeric powder
- ¾ to 1 tbsp Salt (or as needed)


Procedure:
Combine all the dry ingredients in a medium to large bowl and mix well. Then add all the chopped & grated vegetables and soaked moong dal to the dry mixture and mix well.

Slowly add water to the mixture and knead until it is of dough consistency. (Note: raw vegetables release water after few minutes of taking in salt, so keep the dough somewhat dry).

Heat oil in a frying pan on medium heat. Shape (lemon size) dough balls into round flat ½ cm thick patties. (Hint: To avoid dough from sticking to your fingers, slightly wet your hands.) Make 2-3 holes into each of the patties for uniform frying. Transfer each shaped patty into hot oil and fry to golden brown/reddish color. For best results: Turn each patty in-between for even frying.

***Quick Tips:

- Shredded zucchini or long squash can be substituted for Chayote. 

- You can use wax paper or plastic bag to press the dough into patties.

Rice and Moong Flat Bread

Yesterday was a very special day for both of my parents...it was their birthday! Yes, you read correctly. They were both born on the same day. How cool is that! I decided to surprise them both by cooking them dinner. Nothing can compare to a home cooked meal prepared by their daughter...not even restaurant food.
I wanted to awe them with my skills. The last couple of weeks, I've shown my parents that I'm not all talk in the kitchen and I can hold my own. Last night's dinner was a testament to them that I know my stuff. I made one of my mom's favorites, Sarvapindi.

 

It is a type of flat bread made with rice flour and moong dal, sesame seeds, onion, coriander, chili powder and salt. Additional ingredients such as shredded carrot, zucchini, long squash, scallions, or spinach may be incorporated to make it more colorful and tasty.

 
Ingredients: 
- 3 cups Rice Flour
- ¼  cup Moong dal
- ½ to ¾ tbsp Chili Powder (as needed)
- 3 tsp Salt
- 3 tbsp Sesame seeds
- 1 medium Onion, chopped finely
- ½ cup Coriander (Cilantro), chopped
- ¼ cup Vegetable Oil (as needed)
- 2 ¼  cups Water


Along with the ingredients listed above, I added shredded carrots (2 medium sized) as illustrated in the pictures below.

Procedure:
1) In a large stockpot, add water, moong dal, sesame seeds, chili powder, and 3 tablespoons of oil. Bring it all to a boil, then lower the heat and mix in the rice flour into the water mixture. When thoroughly mixed, remove from heat and set aside to cool for about 10 minutes.

 2) Add chopped onions and coriander to the rice flour and mix it into a dough until it comes together as a smooth ball. (Hint: Sprinkle water if needed) Then divide the dough into 3 portions.

 

3) The flat bread can be made in an electric skillet or stove top in a flat non-stick pan. Add a tbsp of oil into the pan and spread the ball into the pan with your fingers until it evenly covers the pan bottom (to a 1cm or so thickness).

Use a wooden spatula to divide the bread into quarters and make round holes with your index finger in each quarter.
4) Add 1 to 1½ tablespoons of oil on the flattened bread and in the holes. If making this on stove top, then heat the skillet on medium to high heat. If using an electric skillet, then set the heat to 400°F. Cook covered for 3 to 5 minutes and remove the cover. Then cook on medium to low heat or 325°F until the sides of the bread and the holes start to brown and the sides are loosened from the pan (for approx. 7 to 10 minutes).

I really amazed myself and even received praises from my parents! After finishing dinner, they spent the rest of the evening relaxing and answering phone calls from well wishers. All was good!

***Quick Tip: Sarvapindi can be eaten on its own or served with achar (pickled mixed vegetables) or yogurt.

Did you know: It originates from Telangana (region in Andhra Pradesh). The name is a combination of two words, sarva (rounded container) and pindi (dough). Traditionally, the dough was pressed into a rounded brass container or wok and then cooked over stove top.

"Carrots" - A Girl's Best Friend

My sister and I like to cook but with her busy schedule, it's not as easy. Additionally, she says in the city she can't readily find all the ingredients.

What is a girl to do, she says.

Whenever we both have some free time, we chit chat about our lives and so on...

Today, I told her about our new snack, veggie boats. When she saw the posting, she got very excited and I knew why.

A few of the pita pockets were filled with her favorite vegetable dish, carrots and moong dal.

My dear sister, this recipes is just for you. ENJOY!!

Ingredients:

- 2 lbs Carrots, peeled and grated

- 1/3 cup Moong dal

- ½ cup Frozen peas             

- 1/3 cup Coconut powder (dry), optional

- 3-4 medium sized Green chilies, chopped finely

- 1" piece Ginger, grated

- 1/3 cup Fresh Coriander, chopped*

- 2 tbsp Vegetable oil
- 2 tsp Whole Cumin seeds
- 1 tsp Mustard seeds

- 1 tsp Salt or according to taste

Procedure: 

1) Add ½ cup of water to moong dal and microwave it for 2 minutes, allowing it to soak for 15-20 minutes.

2) Heat oil in a saucepan and add cumin and mustard seeds. When they splatter, add chilies and ginger and stir for a minute. (Hint: In this step, we are sauteing spices to make seasoning for the dish).  Then add grated carrot and soaked moong dal along with water.

3) Add salt, mix and cook under closed lid for 10-15 minutes (on low heat) stirring in between until the dal is cooked and soft but not mushy.

4) Turn off stove and remove the lid and stir in frozen peas and coconut powder. Allow it to sit for a few minutes and serve hot garnished with the chopped coriander.

My sister loves eating this simple dish with rotis or chappatis. You can eat it with soft tortillas or pitas as well.



***Quick Tip: Coriander/cilantro is most often used as a garnish to again heighten the flavor and give color to the dish. Parsley or basil can be substituted if it is not readily available.

Sweet For My Sweetie - Chakkar Pongali

Serve it hot & enjoy!

Oh My Word!! Just look at those glistening cashews just waiting to be eaten. 

bout to Go ahead and drool all over this dessert! 

I've already told you about "Namkeen" pongali which is made on Pongal as prasad. 

However, did you know that you can slightly change the recipe and make a sweeter version? Today is your lucky day.

Ingredients (makes 10 servings of 1/2 cup size):

- 3/4 cup Basmati Rice

- 3/4 cup Moong dal

- 1/4 cup Sugar

- 1/2 cup Brown sugar or Jaggery

- 1 cup Milk

- 5 pods, seeded and powdered Cardamom

- 15 - 20 halves Cashew nuts

- 5 tbsp Butter (unsalted)

Procedure:
1) Cook rice and dal together with 5 cups of water either in rice cooker or stove top. Select the cooker or container size slightly bigger to avoid water spillage. Use low to medium heat level for stove top cooking. 

2) If using rice cooker, transfer the cooked pongal into a saucepan. 

Add milk, sugar, brown sugar and cardamom powder to the pongal and cook on low heat until it is well cooked and all the liquid is absorbed. Add 3 tbsps of butter and mix well.

3) In a small pan, heat the remaining butter and fry the cashews to golden brown and mix it into the pongail.

Basmati Rice

Khichdi - Not Just For Sick People (Royal Style)

I've heard from a couple of my North Indian friends that Khichdi is prepared for people who become sick or ill. They told me that is made with rice and lentils and there aren't any spices so it is very bland and plain. The way it is cooked, it is easily digestible and I guess that is why it is preferred for sick people. When you are not feeling well, you want comfort food and food that won't make you run to the bathroom.

You know what, it is also the first solid food fed to babies. From all these information, I can understand why my friends aren't fans of this dish. Here's where I come in. I'd like to consider myself as someone who likes changing people's minds about things and steer them into the world of interesting cuisine. It's a talent I brag about a lot because you know what, You Only Live Once and There's so much food out there!

Anyways, I am here to prove my friends wrong about Khichdi. It's not just for sick people but anyone who loves to try new versions of an old recipe. My mom has this talent that reminds us all of why we love to eat. At least she does it for me and I'm not saying it because she's my mom. It's true. The updated or improved recipes of traditional recipes play with my palate in a good way. I can taste, sweet, sour, and spice in every bite. That's what food should taste like. Who wants to eat bland and plain food?

This Khichdi (rice and lentil dish) one such recipe. Give it a try and if I didn't change your mind about it...then let me know.



Let's start with the ingredients:

• 8 oz of Basmati Rice 
• 6 oz of Split Moong dal (yellow lentils) 
• 1 Medium Onion, chopped finely length wise 
• 2 tsp Ginger garlic paste 
• 4 Green cardamom pods, seeded and powdered 
• 3" piece Cinnamon bark 
• 5 to 6 Cloves 
• 2 to 3 Bay leaves (pulao leaf) 
• 1 tsp Turmeric 
• 2 tbsp Vegetalbe oil 
• ½ tbsp Salt 
• 2 Green chilies, split length wise 
• 2 tsp Butter, (optional) 
• 1 tsp Whole Cumin seeds

Procedure:
1) Powder coarsely cloves, cardamom and cinnamon together and set aside the garam masala powder (spice powder).

2) Heat oil in a heavy bottomed saucepan (2-4 Qrtz size), and add jeera, when they start to crackle, add the garam masala powder and fry it for 1 minute. Now add chopped onions and sauté them until golden brown in color and then add ginger garlic paste, green chilies and turmeric & mix well.

3) Add rice and dal into the sautéed mixture and fry for at least 5min or until the aroma from the rice comes out. Add boiling water (6.5 cups) into it and add salt & bay leaves and cook it on low medium heat (for approximately 15-20min) with closed lid. Mix the contents every few minutes until both rice and dal are soft and cooked not mushy.



4) Leave the lid open after the rice and dal are cooked to allow any extra water for quick evaporation. When done remove from heat and add butter on the top.