I love sprouts and make salads, chaats, usal, sprouts kadhi, I also toss them in soups, fill them in sandwiches, stir fry them, add to pulao, omelette, scrambled eggs or just grab a handful of raw sprouts to munch along with the breakfast.
I have the methi( fenugreek sprout) vegetable recipe on my blog which you can try. I usually sprout, moong (green gram), kala chana (bengal gram), lobia ( black-eyed beans), Moth/matki ( turkish beans), masoor(whole red lentil) and methi (fenugreek). One of my favorite street food used to be the mong bean chaat or the bengal gram chaat sold by the khomechewalas. Spicy mix of sprouts, chaat masala, salt topped generously with lemon juice was something I enjoyed eating.
Who wouldn’t be tempted by this sight 🙂 ?
Sprouts are considered super-foods and are concentrated source of protein, minerals(iron, potassium), enzymes and vitamin C. As we usually eat them fresh we can be sure of getting optimum nutrition. The ‘living enzymes’ make them easy to digest. They also contain antioxidants and fiber among other things.
Here we will make the two salads or chaats whatever you prefer to call them. You can use the same method for other sprouted lentils, beans like moth, masoor too. I have used raw mango/ kairi. ambi in these salads. This raw mango had ripened slightly so had a sour-sweet taste that went very well with the other ingredients.
I used to eat the sprouts raw but these days due to weak digestion I steam them a bit just to take away the rawness.
To make the sprouts:
Wash the beans/lentils properly under running water.
In a clean utensil soak them with enough water covering them. Keep them overnight or till they split. Keep them covered with a lid.
Once the lentils/beans have swollen, drain the water and gently put the lentils/beans in a sieve and wash them under clean running water. I use the filtered water.
Place the sieve on a small container and cover with cheese cloth or muslin cloth for the sprouts to appear. You need to keep the lentils/beans in a dark, warm place. Once you get the desired length of the sprouts wash them again and drain properly.
Keep them in the fridge. The sprouts will continue to grow but very slowly. I prefer to make them in lesser quality and use them fresh.
For the Bengal Gram Sprout chaat/Salad and the Moong Bean Sprout Salad/Chaat you will need :
Bengal Gram sprouts – 1 cup
Raw mango diced – 1/4 cup
Red Onion – 1 medium roughly chopped
Tomato – 1 Large chopped
cucumber – 1/4 cup diced small
Green Chillies – 2 small finely chopped
Fresh coriander leaves – For garnish
Fresh mint leaves – 1 teaspoon finely chopped
Black pepper Powder – 2 pinches
Salt – to taste
Chaat masala – optional
Lemon – 2
You can add finely diced red, yellow bell pepper, boiled potatoes to too but I prefer it this way.
To make the chaat / salad
I steam the sprouted lentil/beans but you can use them raw. If you are steaming, make sure they retain their crispness and don’t become mushy.
In a bowl toss the bengal gram sprouts, diced tomatoes, chopped onion, diced cucumber, chopped green chillies, finely chopped mint (if available), finely chopped fresh coriander, diced raw mango (this one is a bit sweet sour but you can use the totally raw kairi too). Add a few peanuts if desired. mix well and add salt, pepper powder and salt. Squeeze a generous amount of lemon juice and toss the chaat/salad. I use very little table salt as the chaat masala too has salt in it. You can toss in pomegranate seeds too. They taste awesome in this salad. Once everything is mixed well your sprout salad much bowl is ready. I often eat it as an evening snack. To make it look like authentic street side chaat serve it in a pattal or paper plate like the one in the pic below.
For the Moong Bean Chaat/Salad
Just replace the bengal gram sprouts with the moong bean sprouts. You can make any sprouted chaat like this. You can combine some sprouts to make it even more healthy.
Colourful, tangy, nutritious these chaats/salads can be had any time of the day.
Mix all the ingredients at the time of serving or the chaat/salad will turn watery and smell.
I sometime add saunth to it just to make it lip smacking good. You can read the Recipe here. Add a little warm water to 2 tablespoon of this thick saunth and mix well to make it thin. (optional)
An interesting variation is to fill the golpappas/panipuri with the sprout mixture, top it with beaten curd and saunth and enjoy it as an evening snack. I will post a photograph the day I make it… 😀 which will be very soon.