Green Moong Dhal Vadas
Green Lentil Fritters-alike ;)
The nutritional profile of these Moong dhal beans are very impressive. A very lean source of non-animal protein,they aid weight loss due to the high fibre content. Its also a good source of Iron and a bowl of this is only about 150 calories (Source:livestrong.com).
When my son's heamoglobin kind of dipped and bounced back with no supplements,I was sure most of the credit goes to these green moong dhal, beets and spinach.
Best form of consuming this is the sprouted form, since the nutritional value of the sprouted form is much more.Sprouts are very nutritious, as they contain all the elements that a plant needs for life and growth.
The simple process of sprouting brings out many enzymes in germinated seeds, legumes, and grains, making them easier to digest. It also increases the amounts and bioavailability of protein, vitamins and minerals, transforming them into nutrition powerhouses. Overall, sprouts provide excellent quality nutrients and, by weight, are the rich sources of an array of vitamins, minerals and anti-oxidants. (source : vegetariannutrition.net)
Moong dal beans are used in a lot of dishes in India. The most famous ones are the dhaal in North India, the lentil soup.In south India, especially in andhra, pesarattu which is made by grinding green moong dhal in to a fine batter and making crepes from those. Salads from the sprouted beans are also a common healthy starter. Here is an interesting take on the green moong dhal, it is the vada. These are deep fried fritters, this recipe and also the actual dish in the photograph is from my friend Suchi, she is the go-to person for me for any typical authentic andhra cuisine.
These vada/ fritters are made by soaking and grinding green moong dhal along with peppers, spring onion, mint and coriander and deep frying them. Makes an excellent evening snack, and for me is complete with a hot glass of masala chai.
Here's the recipe.
Cooking Level : Medium
Ingredients :
Green Moong Dhal - 2 Cups.
Green Chillies/ Red peppers - As per taste.
Salt - as per taste.
Mint leaves - 3 Tbsp. (finely chopped)
Coriander leaves - 3 Tbsp. (finely chopped)
Spring Onions - 3 Tbsp. (finely chopped)
Oil - To deep fry.
Preparation:
1. Wash the moong dhal nicely and soak it in cold water for about 5-6 hours. alternatively you can soak in warm water for about 2 hrs.
2. Chop the mint , coriander, soring onions and green chillies finely.
Method :
Cooking Time - About 5 min for each vada.
1. Grind all the above ingredients in a blender or mixer adding no or very little water. The consistency of the batter should be pretty thick.
2. Heat sufficient oil in a pan in the stove.
3. Take a plastic sheet and coat it with some oil, take a small ball from the batter with your hands, spread it to a circle and make a hole in the centre.
4. Check if the oil is hot and drop this in to the oil,and continue making as many as the pan can take.
5. After a couple of minutes, turn them over to make sure its evenly cooked all the sides.
Serve them hot with any chutney/dip and hot masala chai. Oops ! am hungry :)
