Nutritious Sprouted Green Gram Sundal Recipe
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"Sprouted Green Gram Sundal: A Nutritious Festive Delight"
Sprouted Green Gram Sundal
Navratri is a time for festivities, fasting, and wholesome food! This Sprouted Green Gram Sundal is not just a delightful snack; it’s packed with nutrition. Sprouted green grams are considered a superfood, brimming with protein and essential minerals. They also possess a cooling nature, making them perfect for the Indian climate during festive seasons.
Unlock the Nutritional Power of Beans, Lentils, and Pulses!
Beans, lentils, and pulses are not just ordinary ingredients; they are nutritional powerhouses brimming with protein and dietary fibre. When you sprout these legumes, their chemical composition transforms, significantly boosting their vitamin content. This process also helps neutralise acids that can hinder nutrient absorption, making sprouted beans and grams even more beneficial for your health.
Not only are these sprouted legumes easier to digest, thanks to the natural breakdown of amino acid protein bonds during sprouting, but they also serve as a versatile base for various dishes. Whether enjoyed raw in salads or cooked in hearty meals, sprouts are living foods that provide essential nutrients for your body.
Quick and Easy Preparation
The beauty of this recipe lies in its simplicity. Sprouted green grams require minimal cooking time. If you prefer a raw option, just add the tempering to the sprouts, give it a quick stir, and it’s ready to serve! Alternatively, for a classic sundal, you can cook the sprouts briefly and then add the tempering.
Curious about how to make fresh and nutritious sprouts at home? Discover the Secrets to Sprouting Green Gram here!
Health Benefits of Sprouted Green Grams
During Navratri and specifically in the Tamil month of Purattasi, many Hindus adhere to a strict vegetarian or Saatvic diet. The tradition of fasting and eating Saatvic food during Navratri prepares our bodies for the upcoming winter in India, boosting energy, enhancing immunity, and cleansing the digestive system. Sprouted beans like green grams offer an array of health benefits:
- Rich in Proteins and Fibres: Sprouts provide a complete protein profile, making them ideal for vegetarians.
- Easier to Digest: The sprouting process breaks down amino acid protein bonds, making them easier on the stomach.
- Nutrient-Rich: Sprouted beans contain increased vitamin content and help neutralise acids that inhibit nutrient absorption.
Explore a full list of Navratri Recipes for more Naivedhyam/Prasadham Recipes ideas perfect for the festive season.
Recipe Details – Sprouted Green Gram Sundal
- Course: Side Dish | Healthy Snack
- Spice Level: Mild to Moderate
- Difficulty Level: Easy | Beginner-friendly
- Servings: Serves 3–4 People
- Recipe Author: SM
Total Time:
- Preparation Time: 5–10 Minutes
- Cooking Time: 15–20 Minutes
Food as Medicine: Discover the amazing Health Benefits of Moong Dhal! Click here to read more!.
Step-by-Step Guide: How to Create Nutritious Sprouted Green Gram Sundal!
Ingredients for Green Gram Sundal
For Sprouted Green Gram/Pasi Payar Sundal:
- 1/2 Cup of Sprouted Green Gram/Pasi Payar
- A pinch of Turmeric (Optional)
- Salt to Taste
- 1/2 Teaspoon of Ghee (Optional)
- 1 1/2 Cups of Water
For Tempering & Seasoning:
- 2 Teaspoons of Oil
- 1 Teaspoon of Mustard Seeds
- 1 Dry Red Chilli
- 2 Green Chillies
- A sprig of Curry Leaves
- A pinch of Asafoetida
- 3 Tablespoons of Grated Coconut
Method - How to Make Sprouted Green Gram Sundal
Cooking Sprouted Green Gram
In a Saucepan:
- Rinse the sprouted green grams once or twice.
- In a saucepan, add 1/2 Cup of Water, turmeric, ghee, and salt.
- Cover and cook on medium flame for about 5 minutes, stirring occasionally.
- Cook until the grams are soft yet separate, not mushy.
- Drain any excess water for later use in dhal or rasam.
In a Steamer:
- Rinse the sprouted green grams as before.
- Add water to the idli vessel or steamer and bring it to a boil on medium-high flame.
- Mix the sprouted green grams with turmeric, ghee, and salt, then steam for 5 minutes until soft but not mushy.
Satisfy your cravings! Find more delicious Green Gram and Moong Dhal recipes here!
Preparing the Sprouted Green Gram Sundal
- Heat Oil: In a pan, heat oil.
- Tempering: Splutter mustard seeds, black gram dhal, dry red chillies, green chillies, and curry leaves.
- Add Asafoetida: Stir in a pinch of asafoetida.
- Incorporate Coconut: Add grated coconut and sauté briefly.
- Combine: Add the cooked green gram and stir well. Cook on low flame for a few minutes until everything is well incorporated.
- Serve: Enjoy hot or cold as a side dish, evening snack, or Naivedhyam/Prasadham.
Storage and Usage Tips
- Storage: Store any leftover sundal in an airtight container and refrigerate for up to 2 days.
- Reheating: Gently reheat in a pan or microwave before serving. Avoid reheating repeatedly to maintain freshness.
Pro Tip: For Naivedhyam/Prasadham, always prepare fresh sundals, as leftovers are not suitable for offerings.
Notes & Tips for Nutritious Green Gram Sundal:
- Butter or Ghee: Adding these while cooking enhances flavour and speeds up the process.
- Ayurvedic Insight: Green gram cooked with ghee balances its dry qualities, but is optional.
- Cooking Tip: Avoid overcooking for sundal recipes.
- Spice Adjustments: Modify the number of green chillies and dry red chillies based on spice preference.
- Variations: Try this recipe with black/white chickpeas, moong dhal, peanuts, green peas, cowpeas, red beans, kidney beans, or Bengal gram.
Cooking Guide: Looking for a complete guide on How to Cook Beans, Lentils, and Pulses? Click here to learn more!
Protein packed Evening Snack
Green Gram Sundal is a delightful, nutritious addition to your Navratri
celebrations. It’s perfect for those seeking healthy snack options that
align with festive traditions. Not only does it taste amazing, but it
also supports your health goals. Whether you’re looking for a quick side dish for lunch or a healthy evening snack, this sundal ticks all the boxes!
Ready to try more temple-style recipes? Explore my South Indian Prasadam Collection and recreate the divine flavours at home.
Make Your Navratri Celebrations Special
Looking for more festival-friendly recipes? Check out beautifully curated 9-Day Navratri Menu for a variety of delicious dishes to serve during this auspicious time. You’ll find a selection of sundals, pongal, and other sweet treats to celebrate each day of Navratri.
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