Karnataka Recipes
 
Moong Sprout Curry  
 
Serves 3

Ingredients

1 cup sprouted moong

1/2 tsp. mustard & cumin seeds mixed
1 green chilli 2 tbsp. oil
1 stalk curry leaves salt to taste
1 tsp. coriander leaves finely
chopped
1/2 cup tamarind water extract
3-4 pinches asafoetida  

Make paste
Ingredients

1/2 fresh coconut (1 cup grated)

1" piece ginger

Roasted together for paste
Ingredients

1 tsp. coriander seeds

1/2 tsp. methi (fenugreek) seeds
3 dry whole red chillies 1/2 tsp. cumin seeds

Method
Add water to sprouts till covered.
Add salt and whole green chilli.
Boil and simmer covered till sprouts are tender.
Heat oil in a heavy pan, add cumin and mustard seeds.
Allow to splutter, add curryleaves and asafoetida.
Stir, add paste, stir, add tamarind water, bring to a boil. Add sprouts, and some of its drained water. Simmer for 3-4 minutes.
Serve hot with rice or roti.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal)

406

Carotene (μg )

53.5

Protein (g) 10.59 Vitamin C (mg) 0.0
Carbohydrate (g) 35.73 Mg  (mg) 55.92
Fat (g) 24.54 Na  (mg) 9.8
Fibre (g) 4.54 K  (mg) 298.67
Minerals (g) 2.21 Mn  (mg) 1.01
Calcium  (mg) 78.67 Zn  (mg) 1.03
Phosphorus  (mg) 220.33 Cr  (mg) 0.02
Iron  (mg) 5.0    

Modification
Reduce the amount of coconut used for preparation

Ingredients

1 cup sprouted moong

1/2 tsp. mustard & cumin seeds mixed
1 green chilli 2 tbsp. oil
1 stalk curry leaves salt to taste
1 tsp. coriander leaves finely
chopped
1/2 cup tamarind water extract
3-4 pinches asafoetida  

Make paste
Ingredients

50g fresh coconut

1" piece ginger

Roasted together for paste
Ingredients

1 tsp. coriander seeds

1/2 tsp. methi (fenugreek) seeds
3 dry whole red chillies 1/2 tsp. cumin seeds

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal)

332

Protein (g) 9.84
Carbohydrate (g) 33.56
Fat (g) 17.61
Fibre (g) 3.95
Minerals (g) 2.04