Tag Archives: Mung beans

Moong Spinach Curry and a Healthy meal

Standard

We eat Rotis/chapathis in my home on a daily basis. It is our staple dinner on most nights. Over the years to make it more interesting and to ensure my kids eat their dinner well, I have learnt and innovated so many side dishes or curries. I am sure you would agree with me that an interesting or flavorful sabji would make your chapathi dinner delicious 🙂

This curry is one such innovation in my kitchen. It is an interesting blend of whole moong or whole mung beans, spinach and spices. I typically use Chinese Spinach also Amaranth Greens or “Thotakura” / “Dantina Soppu” / “Tandulto” / “Thandu Keerai”. But you can also use regular spinach/palak and this curry will taste just as good.

Delicious Moong Spinach Sabji

Delicious Moong Spinach Sabji

You will need:
1 cup Whole Green Moong
1 bunch Amaranth Greens or Chinese Spinach – Wash and chop fine
1 Medium Onion – Chop fine
1 Medium Tomato – Chop into cubes
1 small piece ginger – grated
1 Garlic – grated (optional)
3 green chillies – Chopped lengthwise
1 tsp Curry Powder or Sambar Powder
1/2 tsp Turmeric Powder
1 tbsp grated fresh coconut (optional)
Salt to taste
To Season: Oil, Hing, Mustard seeds, cumin seeds

Method:
1. In a microwave safe dish, place the whole green moong and microwave for 1 minute until slightly roasted. Wash. Place in a pressure cooker or pressure pan, add enough water and 1/4 tsp turmeric powder and cook for 3 to 4 whistles. Cool
2. Meanwhile chop all veggies and keep aside.
3. In a pan, heat oil. Add mustard seeds, cumin seeds and hing/asafoetida. Allow to splutter.
4. Add the chopped onions, green chillies and grated ginger-garlic and saute until the onions are golden brown.
5. Add chopped tomatoes, turmeric powder and a pinch of salt and saute well until tomatoes are mushy.
6.To this add the chopped spinach, curry powder or sambar powder and saute. Then add about 1 cup water and cook covered until the spinach is cooked for about 8 to 10 minutes.
7. Then add the cooked whole green moong. Add any moong water also. Do not discard.
8. Add salt if needed and allow to cook for 5 to 10 minutes until the curry comes together.
9. Add grated coconut and mix well.
10. Serve hot with Rotis.

Delicious and flavorful whole moong and spinach curry served with Rotis

Delicious and flavorful whole green moong and spinach curry served with Rotis

And a complete meal :-) Rotis with Whole moong and spinach curry and an asian vegetable salad for lunch

And a complete meal 🙂 Rotis with Whole moong and spinach curry and an asian vegetable salad for lunch

Thank you for stopping by!

Advertisements

Whole Moong Curry and Whole Tuvar Sambar

Standard

Blogging is tough work.. 🙂 I spent a lot of my weekend cooking, food styling and taking pictures! And of course I had fun doing it. Except when you spend all that time doing the stuff you love, the regular mundane chores never get done 😛
However, I never did get to upload my pictures so my big post with exciting stuff has to wait.

For today, I am going to dip into my treasure of saved pictures and share two simple recipes…

The first one is – Whole Moong Curry. This is a Karnataka style gravy curry recipe and is called “Hesar kaalu Gojju” – Hesar Kaalu the Kannada term for Whole Mung Beans or Whole Moong; Gojju is typically any gravy dish made with a combination of tomato, tamarind and any vegetable or beans/lentils. I learnt how to make this dish from my mother-in-law whose predominant style of cooking is Karanataka Cuisine. It is regular fare in my home just because I keep running out of ideas for what to serve and also the fact that it is a wholesome dish with the Moong beans providing the much needed protein and that the dish is a perfect compliment to both rice and roti.

Whole Moong Curry

Whole Moong Curry

You will need:
1 cup Whole Moong/ Whole Mung beans
1/2 tsp Turmeric Powder
Salt to taste

To be ground into a Paste:

Ingredients to be ground into paste

Ingredients to be ground into paste

1/2 cup grated coconut
1 Small tomato or 1/2 large tomato – Chopped roughly
a few sprigs of fresh Cilantro/Coriander leaves
1 small Garlic (optional)
1/2 small onion – Chopped roughly
2 1/2 tsp Red Chilli and Dhaniya powder (equal proportion)

Combine all of the above raw with 1/2 cup water and grind to a smooth paste.

For Seasoning:
2 tsp Oil
Asafoetida or Hing – a pinch
1/2 tsp Mustard seeds
1/2 Onion – Chopped fine
a few curry leaves

Method:

1. Roast the Moong in a microwave safe bowl for 1 minute. Wash and combine with 3 cups of water and the turmeric powder and pressure cook in a pressure cooker for 3 whistles.
2. Alternatively, you may soak the moong overnight and pressure cook next day for just 1 whistle. I prefer the method in step 1, because I always forget to soak 🙂
3. Grind everything mentioned above for the paste and keep aside.
4. Combine the cooked Moong and ground paste. Do not discard the water from the cooked beans, use that water also.
5. Add salt and enough water to make it a semi liquid consistency and boil on stove top for 5 minutes.
6. Meanwhile, heat a small pan for seasoning. Add the oil, season with mustard seeds, hing and curry leaves. Allow the mustard to splutter, add the chopped onions and fry until golden brown. Add the seasoning to the above cooked gravy and mix well.
7. Serve hot with Rotis and/or Rice.

Delicious and Wholesome Whole Moong Curry served with Rotis and Rice

Delicious and Wholesome Whole Moong Curry served with Rotis and Rice

The second recipe for today is – Whole Tuvar Sambar. Again, this is a Karnataka style Sambar or Huli as it is called in Kannada. Wholesome, simple and very tasty this is great for when you run out of veggies. Whole Tuvar or Pigeon Peas as it is called is available in bean pods in India. Here in the US we are not as lucky to get the fresh variety. It is available as “Tuvar Liliva” in the frozen section and is as close as it can get to the fresh variety.

Tuvar Lilva or Fresh Pigeon Peas

Tuvar Lilva or Fresh Pigeon Peas

You will need:
2 cups Whole Tuvar
1/2 cup Toor Dal
1 small piece garlic (optional)
1/2 tsp Turmeric Powder
1 Large tomato – Chopped into cubes
1 small piece tamarind soaked in water for 10 minutes

Combine the above in a pressure cooker with about 2 to 3 cups of water and pressure cook for 3 whistles. Allow the pressure to cool.

Salt as needed
1 1/2 tsp Sambar powder

To be ground into Paste:
1/2 cup grated coconut
a few sprigs of fresh Cilantro/Coriander leaves
1 tsp Red Chilli and Dhaniya powder (equal proportion)

For Seasoning:
2 tsp Oil
Asafoetida or Hing – a pinch
1/2 tsp Mustard seeds
1/2 Onion – Chopped fine
a few curry leaves

Method:
1. In a pan combine the cooked tuvar/dal mixture including the cooked tomatoes and the ground paste. Add salt as needed, sambar powder and allow the mixture to boil for about 5 to 10 minutes.
2. Meanwhile, heat a small pan for seasoning. Add the oil, season with mustard seeds, hing and curry leaves. Allow the mustard to splutter, add the chopped onions and fry until golden brown. Add the seasoning to the above cooked sambar and mix well.
3. Serve hot with rice. Here below I have served it with cooked Quinoa.

Whole Tuvar Sambar

Whole Tuvar Sambar

Yummy Tuvar Sambar served with Quinoa

Yummy Tuvar Sambar served with Quinoa

Happy cooking 🙂