Sprouted Chana Usal

Sprouted Chana Usal Recipe - Vegetarian Indian Dish

Region / culture: India | Servings: 4 |

Vegetarian diet

Introduction

Sprouted Chana Usal is a delicious and nutritious dish made with sprouted red chana (chickpeas) and cashew nuts. This dish is packed with flavors and is perfect for a healthy and satisfying meal.

History

Sprouted Chana Usal is a traditional Maharashtrian dish that is popular in the western region of India. It is often served as a side dish or as a main course with rice or roti.

Ingredients

2 cups red chana, soaked overnight, drained and wrapped in a piece of muslin cloth until well sprouted
2 cups cashewnuts, soaked in water for 2 hours
8 curry leaves
4 green chillies, chopped
0.5 cup chopped coriander leaves
1 cup grated coconut
0.5 tsp mustard seeds
0.5 tsp cumin seeds
0.5 tsp turmeric powder
0.25 tsp asafoetida
3 tbsp oil
salt and sugar to taste

How to prepare

Clean and pressure cook sprouted chana until they are soft but still whole.
Boil cashew nuts until they are soft.
Drain both chana and cashew nuts and set aside.
Heat oil in a pan.
Add cumin and mustard seeds.
When the seeds start to pop, add green chillies, curry leaves, asafoetida, and turmeric powder.
Stir-fry the mixture.
Add the cooked chana, cashew nuts, and a little water.
Season with salt and a pinch of sugar to add a touch of sweetness.
Mix well and cook.
Garnish with grated coconut and chopped coriander leaves.
Serve hot.

Variations

Add vegetables like bell peppers, peas, or carrots for extra nutrition and flavor.
Use different nuts like almonds or peanuts instead of cashew nuts for a unique twist.
Experiment with spices like garam masala or coriander powder for a different flavor profile.

Cooking Tips & Tricks

Make sure to soak the red chana overnight and wrap them in a muslin cloth to sprout properly.

- Boil the cashew nuts until they are soft to enhance their creamy texture in the dish.

- Season the dish with a pinch of sugar to balance out the flavors and add a touch of sweetness.

Serving Suggestions

Sprouted Chana Usal can be served with steamed rice, roti, or bread. It pairs well with a side of yogurt or pickle for added flavor.

Cooking Techniques

Pressure cook the sprouted chana until they are soft but still whole for the best texture.

- Boil the cashew nuts separately to ensure they are soft and creamy in the dish.

- Stir-fry the spices and seasonings to enhance the flavors of the dish.

Ingredient Substitutions

You can use white chana or black chana instead of red chana in this recipe.

- Substitute cashew nuts with almonds or peanuts for a different nutty flavor.

- Use ghee or butter instead of oil for a richer taste.

Make Ahead Tips

You can prepare the sprouted chana and boiled cashew nuts in advance and store them in the refrigerator until ready to use. This will save time when cooking the dish.

Presentation Ideas

Garnish the Sprouted Chana Usal with fresh coriander leaves and grated coconut for a vibrant and appetizing presentation. Serve it in a colorful bowl or plate for an eye-catching display.

Pairing Recommendations

Sprouted Chana Usal pairs well with steamed rice, roti, or naan. It also goes well with a side of salad or raita for a complete and balanced meal.

Storage and Reheating Instructions

Store any leftover Sprouted Chana Usal in an airtight container in the refrigerator for up to 2-3 days. Reheat it in a pan or microwave until heated through before serving.

Nutrition Information

Calories per serving

Each serving of Sprouted Chana Usal contains approximately 300-350 calories, making it a satisfying and nutritious meal option.

Carbohydrates

Sprouted Chana Usal is a good source of carbohydrates due to the red chana and cashew nuts in the dish. Carbohydrates provide energy to the body and are essential for overall health.

Fats

Cashew nuts are high in healthy fats, which are beneficial for heart health and overall well-being. The fats in this dish provide a rich and creamy texture to the dish.

Proteins

Red chana and cashew nuts are both excellent sources of plant-based proteins. Proteins are essential for muscle growth and repair, making this dish a great option for vegetarians and vegans.

Vitamins and minerals

This dish is rich in vitamins and minerals, including vitamin C, vitamin K, iron, and magnesium. These nutrients are important for immune function, bone health, and overall vitality.

Alergens

This dish contains nuts (cashew nuts) and may not be suitable for individuals with nut allergies. Please exercise caution if you have any food allergies.

Summary

Sprouted Chana Usal is a nutrient-dense dish that provides a good balance of carbohydrates, fats, proteins, vitamins, and minerals. It is a healthy and delicious option for a wholesome meal.

Summary

Sprouted Chana Usal is a flavorful and nutritious dish made with sprouted red chana and cashew nuts. This dish is rich in carbohydrates, fats, proteins, vitamins, and minerals, making it a healthy and satisfying meal option for any occasion. Enjoy this delicious dish with rice, roti, or bread for a wholesome and fulfilling dining experience.

How did I get this recipe?

The first time I saw this recipe, I was immediately intrigued. I was visiting my friend, Mrs. Patel, who had just returned from a trip to her hometown in India. She had brought back many spices and ingredients that were not easily found here in the United States. As we sat in her kitchen, surrounded by the exotic scents of cardamom and cumin, she began to tell me about a dish called Sprouted Chana Usal.

Mrs. Patel explained that Sprouted Chana Usal was a traditional Maharashtrian dish made with sprouted chickpeas, or chana, cooked in a spicy and tangy coconut gravy. It was a popular street food in Mumbai, and she had learned how to make it from her own grandmother when she was a young girl.

I was captivated by the idea of this dish – the combination of sprouted chickpeas, coconut, and spices sounded so exotic and delicious. Mrs. Patel could see my interest and offered to teach me how to make it. I eagerly accepted, and we spent the afternoon in her kitchen, grinding spices, cooking chickpeas, and stirring the coconut gravy until it was thick and fragrant.

As I tasted the finished dish, I was blown away by the complex flavors and textures. The sprouted chickpeas were tender yet slightly crunchy, the coconut gravy was rich and creamy, and the spices added a warm and aromatic kick. I knew that I had to learn how to make this dish myself.

Over the next few weeks, I practiced making Sprouted Chana Usal in my own kitchen. I experimented with different proportions of spices, adjusted the cooking time of the chickpeas, and tried out various techniques for grinding the coconut. Each time I made the dish, I learned something new and my version of Sprouted Chana Usal improved.

I also reached out to other friends and family members who were familiar with Maharashtrian cuisine. My cousin, who had studied abroad in India, shared her own tips and tricks for making Sprouted Chana Usal. She told me to always use fresh coconut and to grind it until it was smooth and creamy, toasting the spices before adding them to the gravy, and to let the chickpeas sprout for at least two days for the best texture.

As I continued to refine my recipe, I began to add my own twists and variations. Sometimes I would add a handful of fresh curry leaves for a burst of citrusy flavor, or a spoonful of tamarind paste for a tangy kick. I also experimented with different types of chilies – from mild Kashmiri chilies to fiery bird's eye chilies – to adjust the heat level to my liking.

Through trial and error, I finally perfected my version of Sprouted Chana Usal. It was a dish that I was proud to serve to my family and friends, who all raved about its unique and delicious flavors. I even entered it into a local cooking competition and won first prize, much to my surprise and delight.

As I reflect on my journey to learn how to make Sprouted Chana Usal, I am grateful for the generosity of those who shared their knowledge and expertise with me. From Mrs. Patel to my cousin to all the friends and family members who tasted my creations and offered feedback, I owe a debt of gratitude to each and every one of them.

The recipe for Sprouted Chana Usal has become a treasured part of my culinary repertoire, a dish that I will continue to make and share for years to come. It is a reminder of the power of food to bring people together, to bridge cultural divides, and to create lasting memories. And for that, I am truly thankful.