Sprouted Thoran

By: Admin Date: 28-May 2020 Reading Time: 3 Mins

Sprouted Thoran is a flavorful South Indian-inspired stir-fry made with sprouted moong beans, coconut, and a mix of vegetables and spices. This dish is light yet nutritious, combining the crunch of sprouts with the aromatic spices of curry leaves and mustard seeds.

For a Serving Size of Two:

Ingredients:

60 grams sprouted moong beans
1 tablespoon grated coconut
50 grams finely chopped onion
50 grams finely chopped beetroot
50 grams finely chopped tomatoes
1 green chili, finely chopped
1/4 teaspoon turmeric powder
1/4 teaspoon mustard seeds
1/4 teaspoon cumin seeds
1/4 teaspoon urad dal
1 sprig curry leaves
2 teaspoons oil
Salt to taste

Procedure:

Rinse the sprouted moong beans and set aside. Heat oil in a pan over medium heat.
Add mustard seeds to the hot oil. Once they start to splutter, add cumin seeds, urad dal, and curry leaves. Sauté for a minute until the urad dal turns golden brown.
Add the finely chopped onion and green chili to the pan. Sauté until the onion becomes translucent.
Add turmeric powder and salt to the onions. Mix well. Add the sprouted moong beans and cook for 5-7 minutes, stirring occasionally, until the sprouts are cooked through and tender.
Add grated coconut to the pan. Mix well and cook for an additional 2 minutes.
Transfer the Sprouted Thoran to a serving dish and enjoy it as a side dish with rice or as a light snack.

Nutritional Benefits:

Sprouted moong beans are a powerhouse of nutrition, packed with protein, fiber, and essential vitamins and minerals. They aid in digestion, boost energy levels, and support overall health.
The addition of grated coconut provides healthy fats and adds a delightful texture to the dish.
Onions, beetroot, and tomatoes contribute to the dish’s rich flavor and provide antioxidants and vitamins. along with fiber.
This thoran is a wholesome and balanced option that makes for a nutritious side or light snack.

Nutritional Information: