हिन्दी में पढ़ें
Moat also spelled as moath are oval shape beans that can be easily found in Indian and Asian grocery stores. These are also available in most health/ organic stores. This is a highly nutritious breakfast recipe of moat sprouts for all ages. Sprouts (germinated seeds) are a good source of digestive enzymes; these are also rich in amino acids, vitamins, proteins etc. Sprouts can be easily made at home...There is a variety of delicacies made from sprouts. Here we are making a breakfast dish out of moat beans sprouts. You can use the same recipe to make Mung/ Moong sprouts breakfast..
- Moat beans 1 cup
- Potato 1 medium
- Green chili 1-2
- Ginger, finely chopped 1 tsp
- Oil about 2 tsp
- Cumin seeds 1 tsp
- Asafoetida 2 pinches
- Salt 1 tsp/ to taste
- Coriander powder ½ tsp
- Garam masala ¼ tsp
- Lemon juice 2 tsp
- Chopped coriander leaves 2 tbsp
Method of preparation:
- Clean, wash and soak the moat beans overnight in enough water (about 5-6 cups).
- Transfer the soaked moat beans into a colander. When most of the water is drained, cover the colander from all the sides with a kitchen towel/ clean towel. Keep them in a warm place. Moat beans start germinating very quickly, and you will notice small sprouts germinating in a couple of hours in summers and in about 6-7 hours in winters. If you want longer sprouts keep them for longer time period (may be one/ two days depending on the weather). Do not forget to wash the seeds twice a day in summers so that no infection develops.
- Moat sprouts are ready to use.
- Peel, wash and finely chop the potato. Remove the stem, wash, and finely chop the green chili.
- In a wok/ skillet heat oil. When oil gets warm, add cumin seeds. When seeds stop crackling add asafoetida, chopped green chili, and chopped ginger. Fry for a few seconds.
- Add chopped potatoes. Mix well and fry for a minute.
- Now add moat bean sprouts. Add salt, and coriander powder. Mix well. Cover the lid and cook sprouts on medium low heat for about 10-15 minutes or until beans are tender.
- Add garam masala. Fry for a minute and turn off the heat. Add lemon juice. Mix well.
- Garnish with chopped coriander leaves .
- Delicious and nutrious moat sprouts breakfast is ready to serve. You can top this with coriander chutney and chopped onions as per taste.
Some Tips/ Suggestions:
- For kids- top the cooked sprouts with 1 tsp tamarind chutney and sprinkle some crispies to serve it as a yummy chaat.
- In winters, keep the soaked beans close to heating duct or radiator to make sprouts.
- Diabetic readers can omit potatos in this recipe.