It is no secret that lentils or legumes are a good source of protein, especially in a vegetarian or vegan diet. But they are also a good source of vitamins, minerals and dietary fibre along with a reasonable amount of carbohydrates. So a bowl of beans, whether cooked or sprouted, is a meal in miniature. I do not propose that you ditch everything and just eat lentils. But making them a part of your diet will bolster your protein intake along with other sources such as eggs, meats including chicken and milk products like cheese and paneer. During the summer months when spending time near a hot stove is not ideal, sprouts serve as a great alternative.
Making Sprouts – Easy Prep for Summer Meals
In addition to making moong dal sprouts, I often soak chickpeas to soften and sprout them. The process I follow is really simple. I begin by taking a cup of dry whole moong dal and washing them in a bowl. The best way to clean and wash any dal – whole, split, with the covering (chhilka) or without – is to put it in a bowl and rinse it in water upto three times until the water runs clear. Then begin the soaking process that will help the beans sprout.
Day 1: Wash sprouts and soak them by adding about 1/2 a cup of water for 1 cup of lentils. Use a shallow bowl that you can cover easily. It doesn’t have to be airtight – airflow is necessary for healthy sprouts. Gently turn the lentils once or twice in the day.
Day 2: Check the beans and drain all the water. Rinse them once, gently and then add 1/2 a cup of fresh water. At this point beans will start swelling and become soft. Cover and let them sit until day three, remember to turn and air them a couple of times during day two.
Day 3: You should ideally see sprouts on this day. The moong covering – chhilka – should also start loosening. Drain the water and give the sprouts a gentle rinse under running water. If not using them right away, transfer to the fridge in a closed container. Use within 2 to 3 days.
Note: Sometimes, if sprouts are left in the same water for too long or if the ambient temperature is too high they start smelling. Incase the kitchen counter is not cool or there is too much sunlight creating a greenhouse effect, rinse the sprouts at least twice a day.
For sprouting Chickpeas – white or black – follow the same process as above but for a day or two longer. Typically by day 4 chickpeas will sprout and be soft and edible even if they haven’t sent out a shoot.
Making Tadka Sprouts
After the sprouts are ready there are two, actually scratch that, three fool proof ways to eat them. First, take a handful or spoonful and eat!
Second, follow Sakshi’s simple and easy instructions and make yourself a Sprout Salad.
Three, follow the instructions below and make Tadka Sprouts. Read on for an easy recipe.
How to Make Tadka Sprouts
Total Time: 30 minutes plus 2-3 days for Sprouting
Prep: 10 minutes or less, Cooking: 15-20 minutes.
Ingredients:
- Moong Sprouts ~ 1 cup,
- Onion, small – 1,
- Tomato, small – 1 (optional),
- Curry leaves – 8 to 10 (optional),
- Garlic pods – 2 to 3,
- Green chillies – 1 or 2,
- Olive oil (or other cooking oil) 1 tbsp,
- Cumin seeds – 1 tsp,
- Mustard seeds – 1 tsp,
- Salt – 1 tsp, adjust to taste,
- Pepper – to taste,
- Turmeric powder – 1/2 tsp,
- Red chilli powder – 1 tsp, adjust to taste,
- Coriander powder – 1 tsp, adjust to taste,
- Lime or Lemon juice ~ 1 tbsp,
- Fresh Coriander, chopped for garnish.
Method:
To begin, start by prepping ingredients for the tadka. Wash and roughly chop onion and tomato. If using a green chilli (or chillies), wash and finely chop it. You could remove the seeds to reduce some of the heat. Smash and finely chop garlic. Wash and pat dry curry leaves. Also, wash coriander leaves and roughly chop. Keep aside for garnishing.
Put a wok, kadhai or deep pan on the stove and heat it up. Reduce heat to medium high, then add oil followed by cumin and mustard seeds. Once they are spluttering add curry leaves, green chillies and garlic. Cook until the garlic is golden brown. Next, add onions and cook until translucent. Add tomatoes and cook for 2 to 3 minutes. I like to keep them a little chunky with some bite still left. Add turmeric, coriander, red chilli powder (you can skip this if using green chillies), salt and pepper. Mix well.
Finally, tip in all the sprouts. Gently mix with the tadka and cook on medium heat. The idea is to flavour sprouts not cook them further. I like to keep them crunchy. If you want to soften the sprouts, then cook covered on low heat for a few minutes.
Remove from the heat and transfer to a serving bowl. Squeeze lime/lemon juice and garnish with coriander. Pair it with fresh chapatis, paranthas or eat the Tadka Sprouts by themselves.
- Moong Sprouts ~ 1 cup,
- Onion, small – 1,
- Tomato, small – 1 (optional),
- Curry leaves – 8 to 10 (optional),
- Garlic pods – 2 to 3,
- Green chillies – 1 or 2,
- Olive oil (or other cooking oil) 1 tbsp,
- Cumin seeds – 1 tsp,
- Mustard seeds – 1 tsp,
- Salt – 1 tsp, adjust to taste,
- Pepper – to taste,
- Turmeric powder – 1/2 tsp,
- Red chilli powder – 1 tsp, adjust to taste,
- Coriander powder – 1 tsp, adjust to taste,
- Lime or Lemon juice ~ 1 tbsp,
- Fresh Coriander, chopped for garnish.
- Wash and roughly chop onion and tomato.
- If using a green chilli (or chillies), wash and finely chop it.
- Smash and finely chop garlic.
- Wash and pat dry curry leaves.
- Also, wash coriander leaves and roughly chop. Keep aside for garnishing.
- Put a wok, kadhai or deep pan on the stove and heat it up.
- Reduce heat to medium high, then add oil followed by cumin and mustard seeds.
- Once they are spluttering add curry leaves, green chillies and garlic.
- Cook until the garlic is golden brown.
- Next, add onions and cook until translucent.
- Add tomatoes and cook for 2 to 3 minutes.
- Add turmeric, coriander, red chilli powder (you can skip this if using green chillies), salt and pepper. Mix well.
- Finally, tip in all the sprouts.
- Gently mix with the tadka and cook on medium heat.
- If you want to soften the sprouts, then cook covered on low heat for a few minutes.
- Remove from the heat and transfer to a serving bowl.
- Squeeze lime/lemon juice and garnish with coriander.
- Pair it with fresh chapatis, paranthas or eat the Tadka Sprouts by themselves.