Sprouts must be one of the healthiest foods on the planet, and so easy to make at home. You can sprout any whole lentil from your Indian shop and most from your supermarket – also some spices like fenugreek which makes lovely sprouts.
The sprouts are added to oil and spices, and are quickly tossed. Then water is added and the sprouts are left to steam until soft. This is quite different to the Chinese/Asian treatment of sprouts, which is to stirfry them. It is a reflection of the different style of sprouts used in the two areas. In India, sprouts are short, barely 1 cm long. Lentils and beans are sprouted until the tiny sprout has shown its face, and then they are cooked. In Chinese cuisines, the sprouts are left to grow until 5 or 6 cm long to add crunchy, fresh, textural elements to a dish.
In India, there is a difference between Usal and Misal dishes – sometimes the two dishes are confused. Usal is a spiced sprouts dish made with one or more sprouted lentils and beans. Traditionally Usal is made with sprouts of moth beans (matki). Usal can be eaten as is, or Misal is made. For Misal, the cooked sprouts are immersed in a spicy thin gravy and topped with farsan, sev, onion, coriander and lemon wedges. Both Misal and Usal can be eaten with Pav – Indian bread buns.
Usually people mix elements of both dishes, according to their taste and preferences – here the Usal is topped with coriander, coconut, onion and lemon.
The book Tiffin by Srinivas is not only a terrific read, it has many recipes are full flavoured and perfectly balanced. This recipe is one for a mix of sprouts, cooked over low heat with spices. Delicious.
beans and lentils for sprouts
1 cup whole mung beans
0.25 cup whole moth beans (available from Indian shops)
0.25 cups whole masoor lentils (here called whole red lentils)
Use the above lentils for sprouting, or if needed, substitute any for others – horse gram, whole chickpeas, white beans, whole beluga lentils, etc. Just keep the total amount the same – 1.5 cups.
2 tspn ghee or light Indian sesame oil
0.5 tspn brown mustard seeds
2 green chillies. slit in half lengthwise
2cm fresh ginger, julienned
10 curry leaves, torn in half
0.25 tspn turmeric powder
o.25 tspn jaggery or brown sugar
0.25 cup water
0.25 cup shredded coconut, fresh or frozen
0.25 cup coriander leaves including tender stems, chopped
1 large onion, minced (I puree in a spice grinder, or you can grate)
1 lemon, cut into 8 wedges
sea salt to taste
Sprout the lentils, using your favourite method, or this link.
Rinse the sprouts gently and drain.
Heat the ghee or oil in a kadhai on medium heat. Add the mustard seeds and allow them to pop. Then add the green chillies, ginger, curry leaves and turmeric powder. Stir, then toss in the sprouts, sea salt and jaggery and stir again. Add the water.
With the heat on medium, cook , covered, until soft. Remove the lid frequently, stir and check. Then lower the heat, remove the cover and cook while stirring until the water has evaporated.
Cover, remove from the heat and allow to rest until ready to serve.
Garnish with shredded coconut, chopped coriander leaves, raw onion and a lemon wedge on the side.