Tuesday, December 20, 2011

Another meal under 30 minutes...mixed sprouts and fenugreek tahiri/biryani and a vegetable raita...


Sprouts are a good source of proteins , Vitamin C , Folate and fiber . We generally like our sprouts in salads . Mixed salads or just salt n pepper . Always raw .

Sprouts are best consumed raw and making them and keeping them for a few days is a task in summers because they get smelly due to bacterial contamination.Someone inquired me regarding this who is experiencing the same kind of problem in the coastal area even in winters. I fished out this recipe from my drafts for S who finds eating sprouts difficult as sprouting and keeping the sprouts contamination free is difficult for her.

Hot and humid weather can always cause the sprouts to get contaminated. The best way to sprout any lentil is to soak them first overnight, drain well and keep them in a porous bowl till the sprouting begins . Wash them once under running water and then keep them refrigerated . It stays well for about a 2 weeks if washed again under running water after 4-5 days.

What when the sprouts are not consumed on time ... I had such leftover mixed sprouts once and decided to make a nice biryani with it . After cooking the sprouts will be free from live bacteria (or fungal spores or mycelia) . These were mung , red lentil , horsegram and chickpea sprouts and the biryani turned out to be a great recipe to look forward to again and again . Now i do not measure when i soak the lentils for sprouting as i know i will be making them into a nice one pot meal at the end of it all...

When i posted the sesame and fenugreek rice , someone said fresh fenugreek will not be available in the season , this recipe requires dry kasoori methi leaves , so we can have this version of fenugreek flavored rice in the summers.

ingredients...

mixed sprouts 2 cups 
raw basmati rice 1/2 cup
cubed potatoes 2/3 cup
diced onions 2/3 cup
dry fenugreek leaves(kasoori methi) 1/2 cup
OR fresh fenugreek leaves 3 cups packed
bay leaves 2 nos.
dry red chillies 2-3 nos.
cumin seeds 2 tsp
crushed peppercorns 2 tsp
garam masala 1/2 tsp  or as desired
(i used my special garam masala)
finely chopped ginger 1 tbsp
salt to taste
lime juice 1 tbsp
ghee 1 tbsp

procedure...

Cook the rice separately in a pan or in the microwave till it is 90% done . In the mean time cook the potatoes and sprouts together so that everything can be mixed at the right time. The whole process takes under 20 minutes and you can chop the onion and tomatoes for the raita in the last step of cooking the rice covered for 5 minutes.

Heat ghee in a deep pan and throw in the cumin seeds, bay leave, dry red chillies and crushed peppercorns in that order....immediately add the cubed potatoes and diced onions, fry till a little pinkish.



Add the dry fenugreek leaves (crushed) and chopped ginger , mix well to coat the potato cubes . Add the garam masala and salt and cover to cook at low flame.

Add the mixed sprouts and toss and stir so that everything is mixed up nicely...we do not want to cook the sprouts too much.

Add the cooked rice and mix lightly . Sprinkle lime juice over it , cover and cook on low heat for about 5 minutes.

Prepare the raita in the meantime...

Serve hot with any vegetable based raita... 

This was a chopped tomatoes , diced onions and green chillies raita , seasoned with roasted cumin powder, black pepper powder and salt...... 

I need loads of raita with such rice dishes ...this one is some chopped onions, tomatoes and green chillies to give it an extra kick.


This biryani is another recipe to make white rice more nutritious . Whenever i make such a tahiri or biryani , it is always with white rice . One reason is , that the white rice absorbs flavors more and this is one super flavorful rice biryani...a vegetarian biryani made with sprouts...

Another reason for using white rice in such recipes is that the rice is getting all the nutritive additives anyways . Whatever the rice lost during polishing and refining , is added back to it and some more .

Why not enjoy the white rice with all the flavors and health....occasionally when you absolutely detest brown rice. It happens sometimes. Make the white better for those times.

2 comments:

  1. I made biryani with sprouts but didnt use the kasoori methi.Next will use kasoori methi.

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  2. Sprouts tahiri is my favourite too. And this onion tomato raita also... great combination... works for me :)

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