Tender-crisp Sprouted Urad Beans in Sesame-Yogurt Sauce
SABAT URAD USAL
-Recipe from Yamuna mataji
Whole urad or muth beans are the traditional favorites, but you can
also use sprouted chick peas, aduki or mung beans in this dish.
Sprouted beans are bursting with nutrition because they are a living,
growing food. When left raw, their flavor may be unpalatable to the
newcomer. In this dish, however, flavor is obtained without sacrificing
the nutritive value of the sprouts.
Preparation time (after assembling ingredients): 10 minutes
Cooking time: 5- 10 minutes
Serves: 5 or 6
1 ½ teaspoons (7 ml) cumin seeds
2 teaspoons (10 ml) coriander seeds
6 black peppercorns
½ teaspoon (2 ml) fennel seeds
2 teaspoons (10 ml) sesame seeds
8 whole cloves
¼ cup (25 g) unsweetened shredded coconut, lightly packed
2/3 cup (160 ml) plain yogurt or sour cream
3-4 table spoons (45-60 ml) ghee or vegetable oil
1 ½ teaspoons (7 ml) scraped, finely shredded or minced fresh ginger root.
1 ½ teaspoons (7 ml) minced hot green chili (or as desired)
1 teaspoon (5 ml) black mustard seeds
12 small fresh or dried curry leaves, if available
cup (195 g) whole urad beans, muth beans, mung beans, or chickpeas,
sorted, washed and sprouted until 1/3 inch (1 cm) long (about 2 ½ -3
cups/600-710 ml) sprouted)
1 teaspoon (5 ml) salt
1 teaspoon (5 ml) sugar or equivalent sweetener
1 table spoon (15 ml) fresh juice
2 table spoons (30 ml) coarsely chopped fresh coriander or minced parsley.
Place the cumin seeds, coriander seeds, black peppercorns, fennel
seeds, sesame seeds and cloves in a heavy frying pan over moderately
low heat. Dry-roast for about 5 minutes. Add the coconut and, stirring
frequently, dry-roast it until golden brown. Transfer the roasted
ingredients to a blender and blend on high speed until reduced to a
powder. Add the yogurt or sour cream and blend on moderately high speed
for about 1 minute. Transfer the mixture to a small bowl.
Heat the ghee or oil in a large frying pan over moderate to
moderately high heat. When it is hot, drop in the ginger root, green
chili and black mustard seeds. Fry until the mustard seeds turn gray
and sputter and pop. Add the curry leaves and immediately pour in the
yogurt seasoning. Fry, uncovered, until half of the liquid has cooked
3. Stir in the sprouts, salt and sweetener.
Cover and reduce the heat to moderately low and cook until the sprouted
beans are warmed through and slightly softened. How long you cook them
is up to you, anywhere from 3 minutes (crunchy) to 10 minutes
4. Pour onto a small serving platter or individual plates and sprinkle with lemon juice and chopped herb.