Sprouts – A powerhouse of nutrients, simple method

Sprouts are the highest in anti-oxidants, similar to berries and many other fruits and vegetables. They are a powerhouse of nutrients and pack a sizable amount of proteins as well. Whole beans and lentils are very easy to sprout and add a wonderful variety to any meal. They can be lightly blanched, cooked, ground up for flour/dough, add a crunch to salads and are very versatile as they are very neutral in flavor.

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Sprouting in a Glass Jar:

Ingredients:
Use a large glass jar that is square shaped so that it can be rested on its side.
1/2 cup of dried daal, beans, lentils, mustard seeds, fenugreek seeds, broccoli seeds, etc.

Method:

  1. In a square glass jar, soak 1/2 cup of dried daal/beans/lentils overnight with enough water to cover about 1 inch above the lentils.
  2. Next morning, tie a cloth or mesh over the mouth of the glass jar and drain all the water out.
  3. Once a day, add a little water to the jar and rinse it out thoroughly. Discard the water. Set the jar on its side (not upright) on your countertop.
  4. In 48 hrs. you should see a lot of sprouts.
  5. Keep for longer to get longer/bigger sprouts. Rinse with water daily.
  6. Once sprouts are formed well, add the lid to the jar and keep in refrigerator for up to a week.

Eat as is, or add to salads, pula. You can also make daals, or make Adai/Pesarattu etc.

Make with different beans/lentils every 2-3 days so that you have a steady supply of sprouts everyday.
Enjoy!

3 Ingredient Sugar Free Chocolate Pudding

Ingredients:

2 C or 2 large roasted or steamed organic sweet potatoes
1/2 C unsweetened cocoa powder
12-15 dates depending on size

Method:

Blend in food processor until very smooth and creamy. Add a pinch of salt!

Serve with berries or a sprig of mint…🌱

Note: substitute mashed, ripe avocados for cooked sweet potatoes! Simply delicious!

Instant Pot Mixed Vegetable Kurma

Ingredients for paste:
1 tbsp cashews
1 tsp khus khus (white poppy seeds)
1/4 cup fresh grated coconut (frozen works as well)
3-6 cloves garlic (optional)
1 inch piece ginger
1 tsp red chilli powder (or to taste)
1 tsp turmeric powder
1 tsp sea salt (or to taste)
2 tsp coriander powder (dhaniya)
1 tsp garam masala powder
1/4 cup plant based yogurt or plant milk

Whole Spices, to add to above paste (optional):
1 bay leaf
2 cardamom pods
3 cloves
1 small piece cinnamon
1-2 green chillies, chopped (as per taste)

Ingredients:
2 tbs + 1-2 C water
1 1 C plant yogurt
1 large onion, finely chopped (optional)
1 large tomato finely chopped
1/2 cup chopped green beans
1/2 cup chopped carrots
1/2 cup chopped potato
1/2 cup green peas
1/2 cup cauliflower florets
Vegetables can be substituted and quantities changed based on availability/season

Method:

  1. Grind all paste ingredients with as little water as possible.
  2. Add water to the bottom of instant pot, then place the steam rack insert inside.
  3. Layer vegetables according to cook time in instant pot, poring masala paste on the top most layer. Be careful not to let this paste become too runny and touch the bottom of instant pot insert. They will burn.
  4. Set the instant pot to the high pressure “Steam and More” setting for 2 minutes, making sure the valve at the top is pointed to the steaming mode.
  5. After it is finished, quick release the pressure by moving the valve forward to the venting mode.
  6. Open the instant pot, remove the insert, and mix the vegetables with 1-2 cups of water, plant yogurt, and plant milk.

Serve with chopped cilantro. Enjoy with parathas, rotis, naan, tortillas, pita pockets etc!

Don’t Know How to use the settings? Check this out.

The first one is red!

Instant Pot Lux 6-in-1 Electric Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, Saute, and Warmer|6 Quart|Red|12 One-Touch Programs

Instant Pot Duo Nova 7-in-1 Electric Pressure Cooker, Sterilizer, Slow Cooker, Rice Cooker, Steamer, Saute, Yogurt Maker, and Warmer, 6 Quart, Easy-Seal Lid, 14 One-Touch Programs

Instant Pot Duo 7-in-1 Electric Pressure Cooker, Sterilizer, Slow Cooker, Rice Cooker, Steamer, Saute, Yogurt Maker, and Warmer, 6 Quart, 14 One-Touch Programs

This one Below is larger and expensive but does so much more!

Instant Pot Duo Evo Plus 9-in-1 Electric Pressure Cooker, Sterilizer, Slow Cooker, Rice Cooker, Grain Maker, Steamer, Saute, Yogurt Maker, Sous Vide, Bake, and Warmer, 8 Quart, 10 Programs

Karnataka Saagu or kurma recipe or Mixed Vegetable South Indian Stew

Ingredients:

You can use your choice of mixed seasonal vegetables, cut into bite sized chunks.
I like to use the following:
1 chayote squash
1 handful of fresh green beans cut into bite sized pieces
2 carrots cut into bite sized pieces
1 C peas
2-3 tomatoes chopped
1/4 head of cabbage red or green
1 bell pepper
1 C edamame or black eyed peas cooked
1 potato, cubed
1 sweet potato, cubed

Optional: 1 Beetroot, 1 Onion, 4-6 cloves of garlic etc.

Masala paste:
1/3 – 1/2 C Roasted gram or dalia or roasted peanuts or any nuts or seeds of your choice like sun flower seeds, pumpkin seeds etc.
6-10 Green chilies
1 in. organic ginger
4-6 black peppercorns
1 clove
1 tbs poppy seeds
1 bunch organic coriander
1/4 – 1/3 C coconut grated or pieces or dessicated coconut

Add 1 C water and Set instant pot to *Saute*, as you prepare masala paste.

Masala paste method:

  1. Dry grind roasted nuts or seeds to a powder.
  2. Then add green chilies, ginger, peppercorns, clove, poppy seeds, and stems of coriander, and grind to a fine paste.
  3. Then add the coconut and coriander leaves, and pulse to grind to a coarse paste.
  4. Play around with the ingredients for the masala paste, omit what you don’t have and add any spices you like.

Instant Pot:

  1. Add all veggies in layers with veggies with longest cooking time at the bottom (root vegetables, potatoes, carrots, etc.) , and shortest cooking time on top.
  2. Top the layers with masala paste.
  3. Set to Manual High Pressure for 2 mins, then Quick Pressure Release (QPR)
  4. If all the veggies are not cooked, mix well and close lid and set it aside for 10 mins in retained heat.
  5. After cooked, adjust salt and spices as desired. Play around with the ingredients for the masala paste, omit what you dont have and add any flavoring agents you like.

Serve with rotis, chapatis, pita, tortilla or with brown rice.

Enjoy. This dish is our family favorite and we make it every week.
😊

Don’t Know How to use the Instant Pot settings? Check this out.

The first one is red!

Instant Pot Lux 6-in-1 Electric Pressure Cooker, Slow Cooker, Rice Cooker, Steamer, Saute, and Warmer|6 Quart|Red|12 One-Touch Programs

Instant Pot Duo Nova 7-in-1 Electric Pressure Cooker, Sterilizer, Slow Cooker, Rice Cooker, Steamer, Saute, Yogurt Maker, and Warmer, 6 Quart, Easy-Seal Lid, 14 One-Touch Programs

Instant Pot Duo 7-in-1 Electric Pressure Cooker, Sterilizer, Slow Cooker, Rice Cooker, Steamer, Saute, Yogurt Maker, and Warmer, 6 Quart, 14 One-Touch Programs

This one Below is larger and expensive but does so much more!

Instant Pot Duo Evo Plus 9-in-1 Electric Pressure Cooker, Sterilizer, Slow Cooker, Rice Cooker, Grain Maker, Steamer, Saute, Yogurt Maker, Sous Vide, Bake, and Warmer, 8 Quart, 10 Programs

Grits Handvo – an Indian savory cake

Ingredients
2 C yellow corn grits/polenta (Bobs Red Mill brand), millet rawa, or raagi rawa
1-2 tbs cream of wheat (Sooji, Optional)
1 TBS chickpea flour or besan as thickening agent (optional)
Or handva flour in place of Sooji + Besan
2 tbs flax meal
5 small or 2 large zucchini, grated
1 small bottle gourd, grated (Doodhi)
1-2 onions, finely chopped (Optional)

Masala:
1-2 tsp dry achar masala (Optional) or a Spicy blend of Cayenne Pepper, Crushed Red Pepper, Red Chili Powder
4-5 tbs dry methi kasoori or 1 C fresh methi leaves (optional)
2 tbs toasted sesame seeds
1/8 tsp turmeric
1 bunch finely chopped fresh coriander
1 tbs grated ginger
6-8 finely chopped green chilies to taste
3-4 Fresh green garlic shoots (optional)
2 tbs lemon juice to taste
1 C plant based yogurt (optional, use water instead)
1/2 – 1C water
Salt to taste
2 ½ tsp Eno Fruit Salt

Seasonings:
Dry roasted curry leaves
Sesame seeds
Mustard seeds
Hing

Method

  1. Preheat oven to 350F
  2. Mix all above ingredients well except Fruit Salt. Consistency should be similar to Adai batter (cake batter). Set aside for 2 hrs.
  3. Mix in Fruit Salt just before placing in the oven. Pour about 1 in. deep in a glass or ceramic pan.
  4. Sprinkle Seasoning on top of batter
  5. Bake for 50-60 mins or toothpick comes out clean
  6. Broil on High for 1 min. to brown the top or 400F for 1-4 mins.
  7. Should turn out crispy on the top and bottom

Recipe courtsey Anjana!
ENJOY with or without Coriander Chutney! Makes a great snack, and great for school lunch box!