Skip to main content

Zero Oil Sprouted Green gram Dal

A delicious side dish for roti or rice with perfect combinations and zero oil. If you already have sprouted green gram then you can prepare this dal in a matter of minutes. This dal is perfect for diabetes, elderly people and also for kids. the sprouts contain a significant amount of fiber,protein as well as vitamin k and riboflavin. Since sprouts are also high in dietary fiber and low in calorie they can contribute positively to any weight loss diet plan. Using sprouts we can prepare so many interesting dishes like sprouts salad with raw vegetables, sprouts paratha, sprouts soup and sprouts dosa. I always like to experiment healthy and light side dishes for roti. When I made this dal all of my friends and family enjoyed a lot with this dal. To add extra protein to this dal you can also add a few pieces of chopped mushrooms to it. You can substitute with any other sprouts as you wish. Let's see how to prepare this dal with step by step photos.

Sprouts dal, Healthy side dish for roti with zero oil


Prep time : 5 minutes
Cook time : 15 minutes
Total time : 20 minutes
Serves : 3

Ingredients 
  •     3/4 cup sprouted green gram
  •     2 finely chopped tomatoes
  •     1/4 tsp turmeric powder
  •     1 tsp sambar powder
  •     1/2 tsp asafoetida powder
  •     1 tbsp besan flour
  •     1/4 cup finely chopped coriander leaves
  •     salt

Cooking Directions

1. Take a small pressure cooker or pan and add the sprouted green gram and tomatoes. Add 1 cup of water and pressure cook for 1 whistle. 


2. Remove cooker from heat and allow to cool naturally. In a small bowl, add the besan flour and 1/4 cup of water. Mix it well without any lumps.



3. Open cooker. Add the sambar powder, turmeric powder and required salt. 



4. Once the dal started boiling, add the asafoetida powder, besan flour mixture and stir well to avoid lumps.



5. Add some more water if required and add the finely chopped coriander leaves. Boil for a couple of minutes and switch off the flame.


6. Enjoy this dal with roti or hot rice. You can add a tbsp of unsalted butter for your kids before serving.



If you try this recipe for Sprouts dal leave a comment below and share the recipe for your friends and family.

Comments

Post a Comment

Popular posts from this blog

Paruppu Keerai (Common purslane greens ) Kootu/ Greens with dal

Paruppu Keerai (Common purslane greens ) Kootu/ Greens with dal

I always like to work any greens into our diet because they are just good for you and I happen to know these types of kootu are really delicious with any South Indian meals and also for rotis & parathas. I like paruppu keerai greens very much because it's flavorful and quite healthy. I added some chopped tomatoes for taste and soaked moong dal for thickness and as usual, small onions coconut paste for the flavours. You can eat them as a side dish or you can mix it in a bowl of plain rice and eat it as a meal. I kept the ingredients pretty simple, but if you want to make it rich you could add some chopped garlics, green chillies or even some chopped big onions. The amount of kootu that this recipe makes will vary a quite bit depending on the size of the keerai(greens) bunch. My kootu yielded about 2 cups, but you could even add another bunch if you want more.


Similar Keerai Recipes
Mudakathan Keerai DosaManathakkali K…

Tirunelveli Kootanchoru

Tirunelveli Kootanchoru/Mixed vegetables rice with dals and spices




Kootanchoru is a popular lunch dish from Tirunelveli. This is our family favourite rice and it is rich in nutrients as it contains lots of vegetables and dals. We prepare this rice frequently for special events and family get togethers. In most of Tirunelveli dishes we use small onions, garlic, coconut and generous amount of jeera. In this dish also we have used coconut small onion paste and good amount of fresh vegetables. We add commonly used vegetables such as raw banana, brinjals, drumsticks, carrots, beans and potatoes. I have learned this recipe from my grandma. She taught me with her some useful tips and techniques about how to cook, when to add the ingredients and how to choose the correct vegetables. My son named as Tirunelveli biriyani for this rice. 
Now let's see how to prepare this kootanchoru with step by step photos.

Ladies finger Pachadi - Tirunelveli Vendakka Pachadi

This is a wonderful Tirunelveli Ladies finger pachadi that is usually served with sambar and rasam. There are many versions for this recipe. This version includes ladies finger, tomato, raw mangoes and it gets flavouring from small onions, red chilly powder and asafoetida powder.  The coconut paste adds a delicious richness to the pachadi. Simple to make and a very tasty side dish for traditional South Indian meals.


Suraikai Adai - Bottle gourd Dosa

Suraikai (bottle gourd) adais are healthy and filling dish for breakfast. These Suraikai (bottle gourd) adais are made with chana dal, toor dal, urid dal, rice and grated bottle gourd.

This adai is very easy to make, nutritious and perfect way to include bottle gourd for all of us. Simply soak the dals, grind them and add the grated bottle gourd, chopped onions and curry leaves. These are the three simple methods needed to make these healthy adais. You can also add grated coconuts, chopped coriander leaves for this adai. You can serve this adai without any chutney and sambar.

Check out my other similar tiffin recipes

Millets and toor dal dosaPepper dosaTomato dosa

Black Urid Dal Dosa - Mulu Ulundhu Dosa - Tirunelveli Special

Black urid dal dosa also called as mulu ulundhu dosa in Tirunelveli. This is a famous breakfast dish in Tirunelveli. This is an easy and healthy dosa with rice, black urid dal and fenugreek. We often prepare this dosa for weekend breakfast or dinner. The addition of black urid dal with its skin is what it makes it so special and unique. 




Black urid dal contains a lot of nutritional value. In most of our food items we include black urid dal rather than the white variety. This black urid dal dosa is also super easy to make with simple two step process. I use split black gram dal in this recipe, but you may also use the whole black gram dal. Many people have a doubt that if black split  grams are ground along with the skin then how it will taste. It is very tasty if they are ground and fermented properly. The best accompaniment for this black urid dal dosa are onion garlic coconut thuvaiyal,ellu podiand  powdered palm jaggery. 
Follow these simple step by step instructions for a super tast…

Paal Kozhukattai - Milk Kozhukattai - Rice Dumplings in Milk

Paal Kozhukattai - our family favourite evening dessert. Paal Kozhukattai is an easy dessert made with just 4 ingredients. This paal kozhukattai is made with rice flour and then cooked in the milk. The kozhukattais are then sweetened with sugar and to add some extra flavours grated coconuts and a teaspoon of cardamom powder are added. So good when it's served hot.


Thiribagam (Three in one delight) - Tirunelveli dessert with besan flour, cashew and badam

Thiribagam (Three in one delight)

Thiribagam is a popular dessert in Tirunelveli. This thiribagam is made from besan flour, cashew powder, badam powder, sugar, milk and ghee.
Edible camphor and saffron are used for adding flavour. This traditional homemade dessert is wrapped up in a piece of butter paper and served.
This sweet has a combination of three major sweets kajukatli, mysurpa and badam halwa. Hence it is called as Thiribagam.




Nanjil Sambar - Nagercoil Style Sambar

Nanjil Sambar - prepared with the  combination of seasonal vegetables, toor dal and flavoured with freshly prepared sambar powder. Another interesting recipe from my Rema athai. As Nagercoil is her hometown, I learned many nanjil recipes from her. Nanjil refers to the area around Nagercoil, Agastheeswaram, Thovalai etc. Last month I prepared 30 varieties Nanjil recipes for the Aval Vikatan magazine. I have no time to take step by step pictures for all the 30 recipes, but took some pictures for a few recipes. All the 30 varieties are evergreen recipes of Nanjil.


This Nanjil sambar is one of my favourite sambar for lunch. This sambar is similar to our Tirunelveli idi sambar but there is no need for any coconut paste.In both Tirunelveli sambar and idi sambar we add coconut paste in the final stage. For this sambar, you need fresh vegetables like drumsticks, brinjal, lady's finger, raw mango, yellow pumpkin, potato and carrot. Plus sambar onions, green chillies and freshly ground sam…

Coconut Burfi - Thengai Mittai

Coconut burfi we call this sweet as thengai mittai. It's our family friendly, sweet. My paternal Grandmother (her name is also Muthulakshmi) prepared these delicious coconut burfi  for us during our childhood days. She was an expert in preparing sweets and prasadams. Whenever she made this coconut burfi she added a pinch of pink colour to it. The  beautiful pink colour attracted us, and the whole burfis were finished within a day or two. For every annual vacation or whenever she visited us she prepared these delicious thengai mittai for us. Already I have posted her thiribagam sweet in my blog. This coconut burfi uses only three ingredients and you can easily prepare this sweet within 20 minutes. All you have to do is to combine the grated coconuts, sugar and ghee in a kadai. You can also grind the coconut without any water in a mixer jar to set a smooth burfi. This burfi is actually easier than a kesari. Fresh coconuts will work well for this burfi. I have not tried this recipe …