Friday, July 24, 2020

Molake Menthya Tovvae / Mulai Kattiya Vendaya Paruppu / Sprouted Fenugreek Dal

Fenugreek seeds / Menthya / Vendayam have their own health benefits. Including these seeds in the diet helps in good digestion . Chewing 1/4 tsp of these seeds followed by drinking a warm cup of water alleviates flatulence. They are said to have lactogenic properties hence used in the preparation of postpartum diets. Soak a spoon of Fenugreek Seeds in a cup of warm milk and stir in a teaspoon of curd . Allow it to set overnight . Having the fresh 'Fenugreek Curd' along with the soaked seeds on an empty stomach in the morning cools down the body system . Sprouted Fenugreek Seeds are known as Molake Menthya in Kannada and Mulai Kattiya Vendayam in Tamil. These sprouts are as nutritious as all other sprouts and are especially rich in protein. Fenugreek Sprouts can be included in salads . They can be made into Kuzhambus or added to the batter while steaming Idlies or making Dosas. Here is a recipe where Fenugreek Sprouts are used in making a delicious Dal / Tovvae / Parupu.


Fenugreek Sprouts - 1 cup
Split pigeon peas/ Tur Dal  - 1cup
Turmeric powder - 1/4 tsp
Onion ( Finely chopped ) - 1/2 cup
Tomatoes ( Chopped ) - 1/2 cup
Fresh ginger ( Finely chopped) - 1 tsp
Curry leaves - a few
Mustard seeds - 1 pinch
Cumin seeds - 1/4 tsp
Sambar Powder - 3/4 tsp
Salt - 3/4 tsp
Sesame oil - 2 tbsps
Wash and soak 1 cup of Fenugreek Seeds in clean water for 12 hours.
Drain the seeds and store them in an air tight container.
Leave the container in a warm place overnight.
Next morning you will see the sprouts.
Sprinkle little water if they look very dry , close the lid , shake well and leave it for another day to obtain longer sprouts.

Store in refrigerator for future use .
1. Pressure cook dal adding turmeric powder and 2 cups of water .
2. Heat oil in a kadai and splutter mustard seeds followed by cumin seeds .
3. Add ginger, curry leaves and chopped onion and saute till the onion turns golden in colour.
4. Stir in chopped tomatoes, followed by Sambar powder and salt .

5. Cook till the tomatoes become mushy.
6. Add the Fenugreek Sprouts and stir for two minutes.

7. Mash the cooked dal and add it to the kadai .
8. Add 1/2 cup of water, stir and bring it to a boil. ( Optional : Half a tsp of garam masala powder may be added at this stage )
9. Switch off flame when all the ingredients combine well.

Enjoy the Molake Menthya Tovvae / Mulai Kattiya Vendaya Paruppu / Sprouted Fenugreek Dal
with rice or chapaties  . 

Thursday, July 16, 2020

Quinoa Pepper Upma

Protein and fiber rich Quinoa is a nutritious food which can be used in the preparation of any South Indian dish which appeals to the taste buds. Quinoa Vegetable Upma turned out good when I tried it out for the first time long time ago . Here is another simple and easy version of Quinoa Upma seasoned with pepper -  a comfort food to keep one warm on a cold and rainy day. Posting this recipe on request for a follower who was interested in the  recipe on seeing the picture posted on the face book page of CAK.


White Quinoa - 1 cup
Sesame oil - 2 tbsps
Black pepper ( Crushed ) - 1/4 tsp
Cumin seeds - 1/4 tsp
Cashew nuts - as required
Asafoetida - 1 pinch
Fresh ginger ( Chopped) - 1 tsp
Green chillies ( Chopped ) - 1 tsp
Curry leaves - a few
Salt - 1/4 tsp
Fresh grated coconut - 2 tbsps
1. Rinse Quinoa two or three times and soak in clean water for 15 minutes.
2. Drain the soaked Quinoa and cook with 2 cups of water and 1/2 tsp of oil.
3. Cook on low flame for 15 minutes till all the water evaporates and allow it to cool down.
4. Heat the remaining oil in a pan and add the crushed pepper and cumin seeds.
5. Add cashew nuts and fry till they are golden in colour.
6. Add asafoetida followed by green chillies, ginger and curry leaves.
7. Fluff up the cooked Quinoa and add it to the seasoning along with salt.
8. Stir well till the moisture evaporates , and the Upma emanates a pleasant aroma .
9. Stir in grated coconut and switch off flame.

Mix well and enjoy the Quinoa Pepper Upma with Vegetable Salad or Raita.