Kosambari,a raw vegetable salad(With Carrots,Cucumber and Lentils)

A summery salad with fresh veggies including cool cucumber,carrots and tender soaked moong lentils,Kosambari is a favorite side served along with rice,sambar among other tasty dishes in a full course Udupi meal. With minimum or no cooking required the salad\side is definitely a favorable dish for hot summers.

Recipe adapted from Ramya's Mane Adige
Ingredients
1 cup carrots,grated
1/2 cup Moong lentil,soaked (for 4-6 hrs or over night) or use full grown moong sprouts or any other tender sprouts(I used broccoli sprouts).
1 small cucumber,diced
1/2 cup coconut,fresh or dried
1 tablespoon cilantro,finely chopped
1-2 small green chillies,finely chopped(optional)

for dressing
2 teaspoon extra virgin olive oil or coconut oil [exclude the oil here if tempering the salad]
1/2 teaspoon black pepper,freshly ground
1 tablespoon lemon juice,freshly squeezed
1/2 teaspoon salt

optional for Tadka (tempering)
2 teaspoon vegetable oil or coconut oil
1/2 teaspoon mustard seeds
few curry leaves

3 leaves Romaine lettuce(optional)

Method
Mix all the ingredients in a large salad bowl.Whisk all the dressing ingredients in a small bowl and pour in the salad,toss to mix.The salad in the picture is not tempered to keep it as raw as possible, for more flavor temper the salad.Heat the oil and add the seeds and leaves,when seeds start to splutter.turn off the heat.let cool for a minute or 2 before mixing in the salad.Served on fresh lettuce leaves with rice and curry or sambar or rasam.

Kosambari is my entry for Lakshmi's RCI event,hosting Udupi and Mangalorean Cuisine this month is Sia of Monsoon Spice.

Soba Noodles Tofu Vegetable Stir Fry

Visible from my past posts,I'm experimenting a lot with Tofu these days in other words I'm going tofu crazy.This time I was thinking tofu with noodles.Every once in a while I crave for Chinese-style noodles with tons of crunchy vegetables,sprouts and piquant sauces.So in my quest for a recipe with tofu and crave for noodles,I stumbled upon this palatable Korean Noodle Fry from Susan's Fat Free vegan Kitchen ,the blog also happens to be Tried and tasted pick of the month,the host is Vaishali of Holy cow!.

With protein rich Soba noodles ,added protein from tofu and loads of vitamins from the veggies,this dish was truly sinlessly delicious.I marinated the tofu ,to soak up its blandness with flavor.This also the first time I used Soba\buckwheat noodles it has very mild flavor almost like wheat.

Stir-Fry
Stir fry is technique of quick cooking the vegetable on high heat to retain it crisp texture and flavor.Using a stir fry mix can save lot of time with chopping besides all the variety of vegetables.A wok is typically used for stir frying but a deep pan should also work.And Olive oil which I usually use for my cooking doesn't work for this recipe due to high heat cooking, use a high smoking point oil like peanut, safflower, corn, or canola.

Recipe
Ingredients
6 ounces buckwheat Soba Noodles(about 2 bundles)
4 ounces Extra firm tofu, cut into bite-sized cubes
2 cups bok-choy(or cabbage),chopped
3 cups vegetables(I used stir-fry mix including mushrooms,peppers,zucchini,carrots,broccoli,baby corn,snap peas and chestnuts)
1 cup Sprouts(mung,alfa-alfa or any kind)
1 big clove garlic,finely chopped or minced
2 tablespoon soy sauce
1 1/2 tablespoons gochujang(or use any East Asian hot chili sauce)
1/4 teaspoon turmeric(optional)
1 tablespoon Peanut oil
1/2 teaspoon salt

Method
Marinate Tofu
For a flavorful tofu marinate it in 1/2 each teaspoon of hot sauce and soy sauce,pinch of salt and turmeric for about an hour.
Cook the Noodles
Boil water in a big pot of salted water ,cook the noodles as per the package instructions and drain.
Cook the Vegetables and Tofu Separately
In meantime heat a wok or a deep pan with teaspoon of oil on medium heat add the marinate pieces of tofu,let cook for 4-5 minutes,turn once and set aside.Add another teaspoon of oil turn the heat to medium-high add the garlic and vegetables ,stir often and cook for few minutes until most of the water is cooked about 7-8 minutes,add the hot sauce and soy sauce ,stir and cook another minute or two.

Toss Up
When the vegetables are done,mix in the cooked noodles then lastly mix in the tofu and sprouts.Serve warm with a drizzle of mild hot chili sauce if desired.

Alfa-alfa Sprouts Olives Citrus Salad.

I learned a lot about Alfa-alfa sprouts from Malar's enlightening post here.Hunting in vain for the alfa-alfa seeds in stores everywhere I was unmindful that a store very close by sells the full-grown alfa-alfa sprouts for just a $1,certainly affordable and saved all the work of sprouting at home.
Make sure the sprouts you buy from a reputable store are fresh and ISCA(International Sprout Growers Association seal) certified label on the package.Read more about caution while sprouting at home in my post here.
The tangy green olives and citrus fruit complement well with the crisp sprouts for a quick and refreshing crunchy-munchie salad.

Ingredients
2 cups Alfa-alfa sprouts
1 cup green olives
1 Orange or grape fruit,segments
1/4 cup dried fruits like Cranberries or Raisin or Cherries
1/4 cup roasted nuts like almonds,pecans or walnuts
1 tablespoon Extra Virgin Olive oil
1 Tablespoon freshly squeezed lemon juice
1 tablespoon orange blossom water or rose water(optional)
1/4 teaspoon each of ground cinnamon and cumin
1/4 teaspoon salt

Method
Prepare the dressing by whisking together oil,salt spices ,orange blossom water and lemon juice.Combine the rest of the ingredient in a large salad bowl,drizzle over the dressing and mix .Serve on side with whole grains.

The salad is my entry for A fruit a month(AFAM),hosting the Olives this month is Priya's Easy N Tasty recipes.And WYF:Quick Meals.

Sprouting Beauty.Caution while Sprouting.Black Eyed Peas Sprouts Pasta

I'm ever so grateful to my mother for introducing us to the wonder food,Sprouts.These were our snack between the meals.Easily digestible,with certain precautions while growing them,the sprouts can be safe to eat uncooked.
Green mung sprouts was the most common sprout I knew of for long.Was amazed to discover the variety,which seems endless just as its nutritional benefits. Methi(Fenugreek),alfa-alfa,oats,lentils,broccoli are among the common types of sprouts.
A more pictorial tutorial of how to grow sprouts is depicted in my post here.Don't mind listing them again along with the care and caution needed while growing or buying the sprouts.
To grow your own sprouts is economical ,also you have control over the hygiene.
* Rinse the grain\seed\lentil under cold water 2-3 times,to get rid of dirt.
* Soak the seeds for at least 12hours in ample amount of cold water
* Drain all the water.Wrap the seeds in a clean cotton or muslin cloth,place in bowl.There are special sprouting jars also available. Allow to grow for at least 3 days and as long as 6 days.Make sure you rinse them twice each day to prevent contamination.
When Buying the sprouts, pick only fresh packs(preferably Organic) and rinse them thoroughly in cold water before eating.

Sprouts,Synonymous to Spring
Sprouts portray spring ,the budding leaf simulates the new life that grows around us after the dull and harsh winters.I grew these black eyed peas for 6 days,had to wait patiently before embracing the beauty and nutrition of this live vegetable in its tender germinating stage.

This picture is my entry for the Click-Spring\Autumn photo event,at Jai and Bee's Jugalbandi.

Black Eyed peas Sprouts Pasta
I must thank Sia for this fascinating Lauki-lobia curry ,with black eyed peas sprouts,which prompted me to sprout the peas for all its goodness.Since these were sprouted for nearly a week,were tender enough for eating raw.I always add the sprouts toward the end of the cooking.I would have cooked it slightly if giving to my kids,but since the kiddos don't have a taste yet for sprouts,this pasta with raw sprouts was just for me and my DH.

Ingredients
2 cups Whole grain pasta,cooked
1 cup sprouts(Green Mung,Methi,Alfalfa,Black Eyed peas or any other lentil)
1 cup greens(Mustard greens,beet greens,spinach,chard,kale or broccoli rabe)
1/2 a medium Onion,chopped
1 clove Garlic,finely chopped
pinch of turmeric
1/4 teaspoon fresh ground black pepper or cayenne pepper
1/2 teaspoon of coriander powder(optional)
1/2 teaspoon salt
1 tablespoon Extra virgin olive oil
1 tablespoon freshly squeezed lime juice

Method
Heat a pan on medium heat,saute onions in oil for a minute.Add garlic saute another minute then mix in the greens and spices.Cook for a minute before mixing in the cooked pasta.Finally add in the sprouts,turn off the heat.Sprinkle the lime juice ,stir well ,cover and allow the flavors to infuse for 2-3 minutes.Serve warm or cold.

The Sprouts pasta is my entry for Weekend wokking ,focusing on Sprouts this spring,hosted by Kits Chow

Interesting Read
Sprouts ,the Anti aging food

Methi(Fenugreek) Sprouts Peas Rice

The budding baby plants called sprouts , synonymous to new life,are known as wonder foods ,as it helps in clearing toxins of the body and building healthy immune system.Similar to Mung sprouts ,the methi sprouts can be grown easily grown quickly indoors, even in the winter,see Mung Sprouts Noodles

Slightly bitter methi Sprouts are nice complement with sweet Peas Rice.Sprouts can also be cooked up with lentils and mixed in salads.
Methi(Fenugreek) is considered very nutritious for the nursing moms for it enhances the milk supply.For more such wondrous sprouts recipes don't miss the JFI:Sprouts event,hosted this month by Ammalu's kitchen.
Ingredients
2 cups brown or white rice
1/2 cup sweet peas ,fresh or frozen
1/2 teaspoon peppercorns
2-3 whole cloves
2 tablespoon Olive oil or vegetable oil
Salt for seasoning
1/2 cup sprouts.

Method
Wash and soak rice for 10 minutes. Bring 4 cups of water to a boil,drain all the water from rice and add to the boiling water.Season with salt.Add oil,spices and when rice is almost done,add the peas.If possible drain the excess starchy water or if that's lot of work ,add just 3 cups of water instead of 4. Cover and let cook completely,mix in the washed sprouts in to the warm rice and serve with lentils curry.

Veggie Sprouts Noodles

Mung sprouts were my mom's healthy snack munchies.She is very picky about her eating habits and these days she prefers all vegetarian meals.I remember how regular she was in growing these sprouts ,the method below is her easy method of growing the sprouts.

To grow Green Mung Sprouts
Wrap soaked Whole green Mung lentil in a wet kitchen towel and place in a warm dark corner. Sprinkle some water on the towel everyday,rinse in cold water twice every day(a must to prevent contamination).The lentils sprout beautifully in 3-4 days depending on the moisture and warmth. Rinse them in cold water and use in salads or noodles or just for munching. sprouts are low in calories and fat and provide substantial amounts of key nutrients, such as vitamin A ,C and E, folate ,Iron,Potassium and fiber.


Veggie Sprouts Noodles
The crunchy sprouts in noodles with copious serving of vegetables is a fulfilling meal.
Ingredients
1 pack Chinese Hakka noodles
3 Tablespoon Extra Virgin Olive oil (EVOO)
1 teaspoon dark soy sauce
1/4 cup vegetable broth
3 cloves garlic grated
1 inch ginger grated
1 small onion sliced
1 cup broccoli florets
1 cup Button mushrooms sliced
3 spring onions sliced
2 cups fresh whole green Moong lentil sprouts
2 green chilly finely chopped

Method
Boil water in a big pot and cook the noodles as per the package instructions. When noodles are soft drain all the water and keep aside.
Meanwhile heat EVOO in a large pan and add the sliced onions,ginger and garlic grated. saute for few seconds and add the broccoli,chopped chillies and mushrooms. saute for a minute then add the soy sauce. season with salt and toss around the vegetables ,when dry add some broth. Add the sprouts when the vegetables are tender.cook for another minute before mixing the cooked noodles. Garnish with sliced spring onions. Serve Hot with hot sauce.


Veggie Sprouts Noodles are my entry for Weekend Herb Blogging,now managed by Haalo of Cooking (Almost) Everything At Least Once and hosted this week by Siri of Siri's Corner

Turkey Sprout Wraps

Turkey Sprouts Wraps
Sprouts Salad(Without the Snap peas) is an excellent stuffing for a sandwich .Adding some low fat protein like smoked turkey along with leafy lettuce can make a fulfilling wrap on the go.

Sprouts and Snap Peas Salad

A crunchy Salad with bread is my idea of quick ,healthy and light lunch.


Ingredients Needed are
1 cup Mung Bean Sprouts(see how to grow sprouts)
8-10 Snap Peas
1/4 cup Carrots grated
4-6 cherry tomatoes cut in halves
2 tablespoon Lemon Juice
1 tablespoon chopped basil or cilantro
2 tablespoon Olive oil
Salt and Pepper as per taste.

To make the Salad
Using a Colander rinse the sprouts in cold water and drain all water.
Bring 2 cups of water to boil and drop the snap peas and cook for about 3 minutes until tender. drain all water and set aside.
Prepare the dressing by whisking together oil ,lemon juice,chopped basil, salt and pepper.
Transfer all the veggies and sprouts in a big salad bowl and toss them with the dressing. Serve with bread or stuff in sandwiches.
The Salad is my entry for Archana's One D Salads

This healthy salad is also my entry for EC's WYF: Soups,Starters and Salads

Mung Sprouts Nutrition Facts
Mung sprouts are low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Protein, Thiamin, Niacin, Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Folate, Copper and Manganese.

Lentil Sprouts Cutlets

Do you hate or avoid milk due to Lactose Intolerance ? Then make Urad lentil part of your diet regularly .It has good source of Calcium and protein. Few other Urad lentil recipes in my blog are Tangy Urad Lentil ,Shallow fried Indian Doughnuts and Sweet Lentil balls.
Ingredients you'll need are
3/4 cup White Ural Lentil
1/2 cup Rice flour
1 cup Moong Lentil Sprouts(or any other kind like alfa alfa)
1/2 cup chopped spinach
2 green chillies finely chopped
1/2 teaspoon salt
1/4 cup Extra Virgin Olive oil for shallow frying

To Grow your own Sprouts
Wrap soaked Whole green Moong lentil in a wet kitchen towel and place in a warm dark corner. Sprinkle some water on the towel everyday.The lentils sprout beautifully in 3-4 days. Rinse them in cold water and use in salads or noodles or just for munching. sprouts are low in calories and fat and provide substantial amounts of key nutrients, such as vitamin C, folate and fiber

To make the Cutlets
Soak and cook the Lentils

Wash and soak lentil for about 20minutes. Drain all the water and cook with a cup and half of water until tender. It takes about 40 minutes in a partly covered saucepan and 10 minutes in a pressure cooker. cool and mash the lentils.
Mix all the Ingredients
In a bowl combine mashed lentils with other ingredients besides the Oil until dough come together. Do not add any water.
Shallow fry the Cutlets

Heat Olive oil in a small pan. Shape the Cutlets and shallow fry in a the medium hot oil for about 2 minutes on each side. Do not let them turn brown because the sprouts lose there nutrients if overcooked. Serve Warm with hot sauce.


To make Spicier Cutlets
Add 1/2 teaspoon each of Chilly powder ,coriander and cumin powder.

Health Nut Note
If you are suffering from gluten intolerance or celaic disease. Make this recipe using gluten free rice flour. This could be one more tasty addition to the list of gluten free recipes.

This calcium rich recipe is my entry for Sangeeta's Eat Healthy:Calcium rich Contest