Green grams or Mung beans are commonly used in Indian cuisine. A humble food, it is a nutritional powerhouse as it offers a range of nutrients and health benefits. They are one of the many varieties of edible legumes and are rich in proteins and fiber. Being excellent sources of soluble dietary fiber and folic acid, they aid in lowering the cholesterol levels and thus is heart friendly. It is definitely a good idea to make this a part of your daily diet!
Following is the nutritional profile for mung beans as given on nutritiondata.self.com:
Normally they are cooked or sprouted. Sprouting increases the nutritional value of these beans. In some parts of Kerala, they are even used to make the sweet dish - 'payasam'. Following is a simple recipe for mung bean curry which goes very well with rice. In fact simple having this curry with rice and a good spicy pickle will make a wholesome meal anytime. Combine that with some roasted coconut chutney - Ah! divine! It is a mildly spiced curry flavoured with crushed garlic, peppercorns and coconut milk. Avoiding the tempering and adding a bit more water, you can even have it as a hot soup. Perfect for a chilly winter evening :)
Green Gram Coconut Curry: Recipe
- Green gram / Mung beans - 1 cup, soaked for couple of hours
- Shallots - 5 to 6 crushed
- Garlic - 5 pods crushed
- Tomato paste - 1 tsp
- Salt to taste
- Turmeric powder - 1/4 tsp
- Peppercorns - 1/2 tsp crushed
- Green chillies - 3 slit
- Thick coconut milk - 1/2 cup
- Water - 4 cups
- Oil - 1 tbsp
- Mustard seeds - 1 tsp
- Dry red chillies - 2 to 3 broken in to two
- Curry leaves - few sprigs
- Shallots - 3 thinly sliced
- Oil - 1 tsp
- Heat oil in a pressure cooker and add the crushed shallots, garlic and peppercorns. Saute for few minutes.
- Add the tomato paste. Fry for few minutes.
- Add the drained mung beans, green chillies, turmeric powder and salt. Fry for few minutes till the flavours are nicely combined.
- Pour water and pressure cook till the beans are soft. It takes about 4 to 5 whistles for me.
- Gently press the beans with the back of a ladle to give it a creamy texture. Add coconut milk and simmer. When it begins to boil switch off the flame. Do a taste test and season with salt and pepper as required.
- Heat oil for the tempering - add the mustard seeds. When they begin to splutter, add the red chili, curry leaves and the shallots. Fry for few seconds and pour it over the mung bean curry. Serve hot with steamed rice.
Apt for my ongoing event Gimme GREEN!
Also goes to: I'm the Star by Rasi, Vegan diet by Sravs, Healthy Morsels by Taste of Pearl City, Only South Indian by Foodelicious, #greenlove by My Twisted Recipes: