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Boiled Green Gram Sprouts Stir Fry Recipe

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Apart from the taste and flavour in your cooked food, health concept and the nutrition chart has a major role. But you cannot explain this to your family and children. The food lovers only want their tongue to be happy and not their tummy. But how if your recipes are tasty and healthy? Here is one such breakfast from sprouted green gram. 

Boiled green gram stir fry

The recipe maintains to be low fat with highest nutrition fact for both children and elders. The sprouts are always highly energetic and a complete food for the growing children. The recipe is even a very good idea for lunch box.

Two cups of green gram
Mustard seeds
Urad dal
Channa dal
Cumin seeds
Curry leaves
Red chilly
Small pieces of ginger
Coriander leaves
2 spoon ghee or cooking oil
3 to 4 spoons of grated coconut
Lemon Juice
Chilly powder
Turmeric powder
2 spoons of Jaggery
Salt to taste.


Clean and soak green gram overnight. Drain all the water and close the lid of the vessel. Allow it to sprout for sometime may be 5 to 6 hours.  You can keep watching the sprouting; use them for cooking when your feel they have enough sprouted. More sprouting makes them harder to chew and you can smell a bad odor of the sprouts.

soaked green gram

Now in a deep vessel or a pan, transfer the green gram sprouts and water till the green gram sinks. Allow it boil for 10 minutes with a closed lid until they get softened. You can pressure cook the sprouts, but they usually turn to be mushy when pressure cooked even with just one whistle.

Now drain the water and filter out the boiled green gram sprouts.

In a deep pan /kadai add two spoons of ghee. Once the ghee is hot add mustard seeds, cumin seeds, urad dal, channa dal, red chillies, ginger pieces and curry leaves.

step1 of boiled green gram stir fry

Once the mustard starts to splitter , add grated coconuts, turmeric , chilly powder, jaggery and salt taste. Stir them continuously for 2 minutes.

Now add the boiled sprouts and mix them well for 5 minutes. Switch off the flame. Squeeze lemon juice and garnish with coriander leaves.

step2 of boiled green gram stir fry

Boiled Green gram sprouts stir fry or upma is ready for your breakfast.

Boiled green gram stir fry

Serve hot with a cup of tea.

Boiled green gram sprouts dishes prepared in similar fashion with watery consistency is a very good combination with chapatti or roti.

Do not discard the water drained after boiling the sprouts. You can add a pinch of salt and drink it as it or a tasty rasam can be prepared as a rice dish. Keep watching the space for green gram rasam in future posts.

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