2 March 2008

Sprouts for breakfast - Healthy eats WBB




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
Serves-2


Ingredients

1/2 cup dried chowli beans cooked as above in 2-3 cups water
1/4 cup chopped spring onions / scallions with the white parts
1 tomato finely chopped
1 tsp oil
1 dried red chilli
1/4 tsp mustard seeds
1/4 tsp turmeric powder
1/4 cup rolled oats
1/2 tsp salt
1/2 tsp spice mix of choice [garam masala / dhania jeera / pav bhaji masala / rajma masala]

Directions

1. In a wok, heat the oil. Splutter the mustard seeds, fry the dried red chilli for a few seconds.

2. Saute the spring onions till bright green and wilted. Next, put in the tomatoes and saute for a minute.

3. Add the cooked chowli sprouts with the water in which it was cooked along with the rolled oats.

4. 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.


This breakfast will keep you filled for a good 4-5 hours and will satisfy all those who like something savoury / spicy first thing in the morning. It also provides you a good percentage of the daily required 25-30 grams of dietary fibre, almost 4.5 g per bowl coming from the cowpeas itself.


Suganya at Tasty Palettes was the host of Weekend Breakfast Blogging for Feb, the theme being Healthy Eats.
This was prepared in mind keeping the event, but I'm late in posting! Hope to see lots of healthy breakfast eats in the round up.
Catch you there



14 comments:

Dhivya said...

Wow!healthy and yummy dish

Raaga said...

I will try this sometime :-) we tend to stick to oats porridge most days :-)

sowmya said...

lovely, healthy,quick and tasty

Uma said...

Wow, the sprouts look so yummy! Thanks for sharing a healthy and lovely breakfast.

Mansi Desai said...

that looks great Nandita! healthy indeed, we make this one as a curry:)

btw, I've announced WBB#21 event on my blog today:) hope to see you send another of your delicious entry!

LisaRene said...

I'm so happy to have found your blog! Everything looks so delicious. I will most certainly be back to explore your archives. I love your style of cooking and am sure to learn many great tips.

Suganya said...

Chowli does look like smaller black eyed peas. They are also called as 'Kaaraamani'. Thanks, Nandita.

jayasree said...

Healthy one. As Manasi said, we make this as a side dish. BTW, you have a surprise at my blog.

musical said...

A very healthy and beautiful breakfast indeed!

Aparna said...

Great recipe again Nandita ! I have a question about almonds. I hope you can answer it. Is there any difference nutrition wise when eating almonds with their skin as compared to soaking it in milk/water and removing the skin?

Nanditha Prabhu said...

hi NANDITA,
i don't have to type "h" here though, as in my spelling. I too have been seeing your name peek in various blogs.. :)great to have finally collided with you :)you have a great place.. i am a novice though.
i love sprouts too.. being a vegetarian we have to rely on it for better health and energy..

Aparna said...

I use sprouts quite a bit in my cooking but never for breakfast. Good idea.
Had sent you a mail. Did you get it?

kittie said...

Hi!
Just found your blog - and very glad I did. I have never tried sprouting beans before - but I really like the look of this breakfast!

Me said...

Oats and Sprouts.
Wonderfull combination.
Especially the oats absorbing the water is brilliant. You are a genius.

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