Welcome to the world of delectable flavors and wholesome goodness! Today, we’re diving into the vibrant world of sprouted green gram(moong beans) stir fry—a quick, easy recipe that bursts with flavors and nutrients. Whether you’re a seasoned cook or a beginner in the kitchen, this dish promises to tantalize your taste buds and nourish your body. Join us on this culinary journey as we explore the magic of sprouted green gram stir fry and unlock its secrets of flavor and nutrition.
Sprouted green gram stir fry, also known as “Mulappichcha Cherupayar Mezhukkupuratti (മുളപ്പിച്ച ചെറുപയർ മെഴുക്കുപുരട്ടി)” in Malayalam cuisine, is a beloved dish hailing from the rich culinary heritage of South India. This delightful stir fry is a staple in Kerala households, where it graces dining tables as a nutritious side dish or a satisfying snack. Its roots trace back to traditional Indian cuisine, where sprouted legumes are cherished for their health benefits and culinary versatility.
Learn how to sprout green gram. Also check this crunchy sprouted greengram salad recipes.
Ingredients Breakdown:
- Sprouted green gram: 1 cup
- Shallots: 10
- Garlic cloves: 5
- Crushed red chili flakes: 1 tsp
- Turmeric powder: 1 tsp
- Salt
- Curry leaves
- Coconut oil
Step-by-Step Instructions
To sprout
Sprout the green gram by soaking it in water for 5 -6 hours . Drain off water and place on a wet kitchen towel and cover and keep aside. It will sprout within a day. I usually let it sprout for two days.
Find a detailed guide on how to sprout green gram.
Cooking
In a pan, heat coconut oil and sauté chopped shallots, garlic, crushed red chili flakes, turmeric powder, salt, and curry leaves until fragrant. Add the sprouted green gram to the pan and cook until tender and well-coated with the spices.
Ingredients
- Sprouted green gram: 1 cup
- Shallots: 10
- Garlic cloves: 5
- Sprouted green gram: 1 cup
- Crushed red chili flakes: 1 tsp
- Turmeric powder: 1 tsp
- Salt
- Curry leaves
- Coconut oil
Instructions
- Sprout the green gram by soaking it in water for 5 -6 hours . Drain off water and place on a wet kitchen towel and cover and keep aside. It will sprout within a day.
- Heat coconut oil in a pan. Add chopped shallots, garlic, crushed red chili flakes, turmeric powder, salt, and curry leaves. Sauté until the shallots turn golden brown.
- Add the sprouted green gram to the pan and mix well. Cook until the green gram is tender.
- Serve hot with rice or chapati.
This stir fry is not just nutritious but also delicious! Enjoy its unique flavors and textures.
Notes
I usually let it sprout for two days as I like long sprouts.
Frequently Asked Questions:
- Q: Can I use other types of sprouted legumes for this recipe?
- A: Absolutely! Feel free to experiment with sprouted lentils or mung beans for a twist on this classic dish.
- Q: How long can I store leftover sprouted green gram stir fry?
- A: Store it in an airtight container in the refrigerator for up to 3 days for optimal freshness.
- Q: Is sprouted green gram stir fry suitable for a vegan diet?
- A: Yes, this dish is entirely vegan-friendly, packed with plant-based protein and nutrients.
Nutrition Facts And Health Benefits
The sprouted green gram stir fry offers a plethora of health benefits due to its nutritious ingredients and cooking method.
Here are some of the health benefits of this recipe:
- Rich in Protein: Sprouted green gram is an excellent source of plant-based protein, making it ideal for vegetarians and vegans. Protein is essential for muscle repair, growth, and overall body function.
- High in Fiber: Both sprouted green gram and the other ingredients used in the stir fry are rich in dietary fiber. Fiber aids digestion, promotes bowel regularity, and helps prevent constipation. It also contributes to a feeling of fullness, which can aid in weight management.
- Loaded with Vitamins and Minerals: This recipe contains various vitamins and minerals essential for overall health. Sprouted green gram is particularly rich in vitamin C, which supports immune function, and iron, which is crucial for oxygen transport in the body.
- Low in Calories and Fat: The stir fry is prepared with minimal oil, keeping the calorie and fat content low. This makes it a healthy option for those watching their weight or trying to maintain a balanced diet.
- Antioxidant Properties: Many of the ingredients used in the stir fry, such as garlic, curry leaves, and turmeric, possess antioxidant properties. Antioxidants help neutralize harmful free radicals in the body, reducing the risk of chronic diseases and promoting overall health.
- Blood Sugar Regulation: The fiber and complex carbohydrates present in sprouted green gram can help regulate blood sugar levels. This can be beneficial for individuals with diabetes or those looking to prevent insulin resistance.
- Heart Health: The combination of ingredients in the stir fry, including sprouted green gram and coconut oil, may contribute to heart health. Coconut oil contains medium-chain triglycerides (MCTs), which have been associated with improved heart health, and sprouted green gram may help lower cholesterol levels.
Overall, the sprouted green gram stir fry is a nutritious and wholesome dish that provides a range of health benefits. Incorporating it into your diet can contribute to overall well-being and help you maintain a healthy lifestyle.
Wholesome Goodness
As we conclude our culinary journey through the flavors of sprouted green gram stir fry, we invite you to embark on your own gastronomic adventure. With its simplicity, flavor, and nutritional benefits, this recipe is a testament to the timeless charm of Indian cuisine. So roll up your sleeves, gather your ingredients, and let the magic of sprouted green gram stir fry unfold in your kitchen. Bon appétit!
