Wednesday, October 27, 2010
Fangavela Mag or Sprouted & Stir Fried Mung Beans
To sprout mung beans follow the method below.
1. Soak 1 cup mung beans overnight in two cups of water.
2. The next day, drain the water out into another container. TIP: You can use the saved water in other curries or also to make chapatti dough. The water has nutrients so don’t throw it away.
3. Transfer the mung beans in a flat container or even better… in a strainer. Sometimes, when I use a flat bottom container, I find that the beans on the bottom of the container don’t get sprouts for a long time, so I prefer a strainer myself. Cover and leave for 12 hours.
4. The next day you will see that the beans have swollen up and tiny sprouts have started to form. For the next few days wash and drain the mung beans every 12 hours until the sprouts reach a desired size. The key is to not let the beans dry-out completely.
I usually let the sprouts grow about ½ inch long.
Now for the stir fry, here is what you will need.
2 Cups Sprouted Mung beans
3 Green Chilies, Slit,
½ Teaspoon Ginger, Grated or a 1/4 Inch Piece Cut into Thin Slices,
2 Teaspoon Oil,
¾ Teaspoon Cumin Seeds,
1-1/2 Teaspoon Lemon Juice,
½ Teaspoon Sugar, Optional,
¼ Teaspoon Turmeric Powder,
1/8 Teaspoon Asafoetida,
Salt to Taste
Wash and drain the mung beans once. Heat oil in a pan, when it is hot, add the cumin seeds. When the seeds start spluttering, add the asafoetida, ginger, slit chilies and the turmeric powder. Let it cook for about 30-40 seconds, and then add the mung bean sprouts. Add salt, and stir thoroughly to coat the sprouts with oil and turmeric mixture. Turn the heat to low. Cover and cook for 10-15 minutes stirring occasionally. Sprinkle some water if needed while cooking. Cook until the beans have turned soft but still retained their shape. We do not want the beans to be mushy. Check by pressing a few beans with the help of your forefinger and thumb. You should be able to crush the beans when you apply some pressure.
Turn off the heat. Now add the sugar and lemon juice. Mix thoroughly and serve hot as is.
-- This dish can be had as is.
-- You can also serve this with hot rice and kadhi.
-- A friend of mine in college used to bring this in lunch box. She would add finely chopped onions, and tomatoes to add some crunch, and sprinkle some chat masala at the end.
I think this dish tastes great in anyway. Try it with roti, rice-kadhi, paratha, as a chat or just as is, and see how you like it the best.