As a vegetarian, I’m always looking for ways to include quality proteins in our diet. Since we are not too keen on dairy products or eggs – beans, lentils, sprouts and soy are our main options. I love oats porridge or wheat flakes as an easy breakfast as they are rich in fibre, but being low in proteins, I’m hungry again in a couple of hours. The gnawing feeling in the stomach can be a major distraction especially while trying to get some brain work done
As regards sprouting – I forget about it for a stretch and then on a whim, I soak all the beans in my pantry in separate containers – atleast 4-5 of them, so that they are all sprouting over the next two days and I store away the sprouts in a refrigerator. These are used in soups, salads, pulaos, curries and even sandwiches over the next couple of days. And when I feel that they are getting over two days old, not to lose out on the vitamin C and other nutrients that starts depleting even in the fridge, I grind all remaining sprouts in the blender to a fine puree with some chillies and ginger. After seasoning with salt, this batter makes wonderful dosas. This is something like the pesarattu [savoury pancakes] that is a favourite Andhra breakfast made from soaked and ground green mung beans
There are people who can eat raw sprouts with some salt, pepper and lime juice. Not me. I prefer them cooked, easier on the teeth and digestion too. The sprouts used here are the smaller variety of black eyed peas / cowpeas – called chowli (hindi) beans. I wonder if this is the same as what we call _thattai payiru _in tamil.
Here, there are soaked overnight, drained and sprouted by tying in a muslin cloth for 1-2 days, with a sprinkle of water now and then. These can be boiled in water, steamed in microwave or pressure cooked. I prefer the last option as it is the quickest. In a small 2 L pressure cooker, it takes less than 5 minutes to cook till soft.
Breakfast bowl of sprouts
Category – Protein rich, breakfast
Time to table – Under 20 minutes
Sprouts for breakfast - Healthy eats WBB
- 1/2 cup 2-3 cups beans water dried chowli cooked as above in
- 1/4 cup spring onions scallions chopped / with the white parts
- 1 tomato finely chopped
- 1 red chilli dried
- 1/4 tsp mustard seeds
- 1/4 tsp turmeric powder
- 1/4 cup oats rolled
- 1/2 tsp salt
- 1/2 tsp spice mix of choice [garam masala / dhania jeera / pav bhaji masala / rajma masala]
- In a wok, heat the oil. Splutter the mustard seeds, fry the dried red chilli for a few seconds.
- Saute the spring onions till bright green and wilted. Next, put in the tomatoes and saute for a minute.
- Add the cooked chowli sprouts with the water in which it was cooked along with the rolled oats.
- At this time, put in the spice powders, salt and let it come to a simmer. The oats will absorb all the excess water as they cook. Remove into two serving bowls and eat it hot.