How to make Healthy Sprouts Upma
By apparaschervu
This is a high protein dish for breakfast, which is a health food particularly for Diabetics.
This recipe had won a prize in ' Sankranthi Recipes Competition' for the year 2004 in Deccan Chronicle.
Things You'll Need
- Moondal (sprouted) - 150 gms
- Peanuts (sprouted) - 25 gms
- Onions – medium - 2
- Tomato –medium - 2
- Cumin seeds - ½ tsp
- Red chili powder - ½ tsp
- Garam masala - 1 pinch
- Asafetida - 1 pinch
- Oil - 2 spoons
- Coriander leaves - 1 tbsp
- Curry leaves - 1 tbsp
- Salt - to taste
Steps
1
steam cook the sprouted mung dal and peanut in pressure cooker.
switch of the cooker after one whistle since they need to be half boiled.
2
heat 2 spoons of oil in a pan/kadhai on medium flame, add cumin seeds, curry leaves, finely chopped onions and tomatoes and fry for a few minutes.
add boiled mung and peanuts with ½ tsp chili powder, garam masala, asafetida and salt to taste.
mix well and keep on low heat for 5-10 minutes
3
garnish with coriander leaves and serve.
serves 2.
Tips
- readily sprouted mung is available in Super Markets or vegetable shops.
- If you want to make it at home – soak mung dal and peanuts in water overnight. Drain the water next morning and transfer into a steel or plastic box with holes (containers for sprouting are available in markets) They will sprout in half a day in summer or in a day in winter.
- you can sprinkle 1 tea spoon of lime juice also if preferred.
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Comments
A nutritious and healthy
A nutritious and healthy breakfast....simple and easy to make
moong dhal whole or splitted
moong dhal whole or splitted one you used
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