Friday, August 5, 2022

Minty Moong Sprouts and Ponnanganni Curry


This is a healthy, delicious, nutrition packed curry made with sprouted moon dal, ponnanganni (dwarf copperleaf) leaves, and with a refreshing mint flavor. This vegan curry gets its creaminess from peanuts and coconuts.


Here are a few reasons to make this curry:

Healthy - This curry is healthy as it uses moong sprouts and ponnanganni aka dwarf copperleaf leaves. These two are amazing sources of a wide range of nutrients.

Easy and quick - This makes this curry a great option to make for a weeknight dinner. This easy side will give a satisfying and comforting flavor to your meal.

Flavorful - The spices and mint add to the addictive flavor of this curry.

Creamy - This curry is creamy with peanuts and coconuts that also adds to the nutrient profile.

Moong sprouts are the easiest and quickest ones to make. These are so healthy, they can be eaten as such and also cooks very quickly. That gives easy meal options to make pulaos and curries. We love to include them in these options and in salads. Ponnanganni/ponnaganti/dwarf copperleaf is a powerhouse of nutrients. In fact, it is even considered equivalent to gold in nutrients and hence the name. It enhances energy, improves eye, liver, and gut health. This curry is easy to make. This recipe uses Instant Pot but this can be made on stove top too. It would just take a few minutes extra to cook the sprouts.


Lentils and legumes are protein rich. It is easy to add them to curries and with flatbreads, the meal becomes very comforting. Mughlai Moong Dal, Slow Cooker Vegan Whole Moong MasalaInstant Pot Veggie Dal, Slow Cooker Rajma, Instant Pot Bottle Gourd and Masoor Dal curry, and Vegan Pumpkin Pie Spiced Green Gram and Pumpkin Curry are my go to curries to serve with flatbreads. Just like these, the moong sprouts and ponnanganni curry is great to serve with chapathis as well as rice or any cooked grains. This week I am sharing curries based on lentils and legumes for Blogging Marathon and this is my third recipe. Check this Kollu Kurma and Tomatillo Salsa and Garbanzo Beans Curry recipes I shared earlier for the same theme.


Sprouts are nutrient rich and our body can assimilate the nutrients very easily from sprouts. Moong dal sprouts is easy to make and is a great option to make this Gem Salad with Moong sprouts, or add to Layered Salads like this Chatpata Paneer Chole Seven Layer  Dip and Layered Garbanzo Beans and Paneer Salad, or Chaats. Moong dal sprouts are amazing in rasam too! Mixed sprouts can be used in many dishes too, like Dal sprouts saladSprouts Stuffed Paratha, or Sprouts Paneer and Veggies Curry. Any legumes can be sprouted and this Sprouted Kala Channa Dosa and Kale and Sprouted Horsegram Paniyaram and Sprouted Horsegram Idlies are great meal options. With these options it is easier to whip up many healthy meals for your family.



Ingredients
Serves 6 to 8

Moong sprouts - 1.5 cups
Ponnanganni leaves -3 cups
Oil - 2 tbsp
Fennel seeds -3/4 tsp
Cumin - 3/4 tsp
Star anise - 1
Cloves - 2
Cardamom - 2
Cinnamon - 1-in piece, broken
Onions - 1 cup, chopped
Ginger - 1.5-in piece
Garlic - 3 to 4 colves
Green chili - 2 to 4
Tomatoes - 2/3 cup
Water - 3 cups
Salt - 1 tsp
Mint - 2 to 3 tbsp, chopped for garnish

To Grind

Coconut - 1/2 cup
Peanuts - 1/4 cup
Green chilies - 1 or 2
Mint - 1.5 cups, packed
Water - 2-3 tbsp

Method

Switch on the instant pot in sauté mode. Heat oil and add cumin, fennel, star anise, cinnamon, cloves, and cardamom, and fry for 30 seconds. Add the onions and sauté for 3-4 minutes.


Grind the ginger, garlic, and green chilies (add green chilies according to your spice level and the spiciness of the chilies) with one or two tablespoons of water to a smooth paste.


Add the ground paste and tomatoes and continue to cook for 2-3 minutes.


Add the sprouts, ponnanganni leaves, salt, water, and mix. Turn to high pressure mode and set for 1 min. Once it is done, quickly release the steam. 


In the mean time, grind the green chili, mint, peanuts and coconut with water to a smooth paste.


Add this paste to the Instant Pot, mix. Turn on the Instant pot in sauté mode and let it simmer for 2-3 minutes.


Garnish with mint leaves and serve with flatbreads, fry bread, or cooked grains.







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