Sprouted Lentil Gravy
Over the weekends I usually sprout some lentils, beans, fenugreek and peanuts and refrigerate. This definitely reduces the stress of planning my meals for the entire week. I use them for salads, sundal (south indian protein rich snack), curries and gravies and in my soups too. Recently I’ve started on a conscious sensible eating journey for overall better health. In this journey this Sprouted Lentil Gravy is one star dish I’ve started making quite often.
Lentils are high in protein and dietary fiber, both soluble and insoluble. The combination of lentils in this dish makes it protein rich and very nutritious. This gravy is very versatile and can be used in many ways other than having it as a side dish for all kinds of Indian bread and rice varieties. Just have a bowl of this gravy, topped with some fresh onions, carrots and cucumber. Toast some multi grain bread, spread this gravy on top and have it for dinner. There are endless ways to use this gravy!
Ingredients
Garlic – 4 pods
Cinnamon stick – 2″ piece
Bay leaf – 1
Asafoetida – 1/2 tsp
Cooking oil – 3 tbsp
Butter/Ghee – 2 tbsp
Cumin seeds – 1 tsp
Carom seeds – 1/2 tsp
Green chilly (slit) – 3 (or to taste)
Ginger (finely chopped) – 2 tbsp
Onion (finely chopped) – 2 large sized
Salt – 1 1/2 tsp
Turmeric powder – 1 tsp
Red chilly powder – 2 tsp (or to taste)
Cumin powder – 1 tsp
Coriander powder – 2 tsp
Chana masala powder – 1 tsp (see note 1 for alternatives)
Tomato (finely chopped) – 2 medium sized
Jaggery/brown sugar – 1 tbsp
Fresh cream – 2 tbsp (see note 2 for alternatives)
Coriander leaves (finely chopped) – for garnish
Lentils for sprouting
Whole green gram – 1/2 cup
Whole black gram – 1/2 cup
Red lentils – 1/2 cup
Kidney beans – 1/2 cup
Yield
Serves 6
Prep time
2 days for sprouting lentils
20 mins on the day of making
Cook time
1 hr
Method
1) Soak lentils for 24 hours and sprout them. (Refer my recipe Banana Stem & Mung Sprout Curry for notes on how to sprout lentils.
2) Cook the sprouted lentils with garlic, cinnamon and bay leaf until soft and mushy. After it comes to room temperature remove the cinnamon stick and bay leaf and roughly mash the cooked lentils. Set aside.
3) In a heavy bottomed pan (kadai) heat oil and 1 tbsp butter together. Add the cumin and carom seeds when the oil is hot enough and let it splutter.
4) Immediately add the slit green chillies and ginger. Sauté for a minute on low heat. Now add the onion and a pinch of salt. Fry in medium heat until golden.
5) Now simmer the heat, add turmeric, red chilly, cumin, coriander and chana masala powders. Sauté for 30 s. Add the tomatoes and half the quantity of salt at this stage. Mix and add 1/4 cup of water. Cover the pan and cook for 5-7 mins on medium heat.
6) Now add the cooked lentils (along with the water in which the lentils were cooked), remaining salt, jaggery/sugar. Cover the pan again and let it cook for another 7 to 8 mins.
7) By now the lentils would have absorbed all the flavors from the gravy. Add fresh cream, mix well and simmer for another 2 mins. Garnish with coriander leaves and remove from heat.
8) Add the remaining butter now and serve your aromatic Sprouted Lentil Gravy with jeera rice, plain rice, roti, poori, paratha, naan, kulcha or even toasted bread.
Notes
- I’ve used store bought chana masala powder in this dish. If you don’t have chana masala powder, you can use garam masala powder or kada masala powder. Check out my Kada Masala Powder recipe for a flavourful spice mix powder.
- Adding fresh cream gives a rich and creamy texture to Sprouted Lentil Gravy. If you are making this dish for a special occasion then go ahead and make it with fresh cream. For a lighter option for fresh cream, take 3 tbsp of crumbled paneer (cottage cheese), add few spoons of milk blend and use this. However, if you are lactose intolerant or vegan, then soak 10 cashew nuts for 1/2 hour, grind with few spoons of vegan milk and use for a vegan version.
- This Sprouted Lentil Gravy is protein rich and slightly heavy. Have this curry preferably for lunch or early evening dinner. To aid better digestion I’ve added garlic, asafoetida, cumin and carom seeds and ginger.
