Menthya Soppu Hesaru Kaalu Palya (Karnataka Style Fenugreek Leaves and Green Gram Stir Fry)
A traditional and wholesome dish hailing from the Karnataka region of India, Menthya Soppu Hesaru Kaalu Palya is a healthy stir-fry made with fresh fenugreek leaves (Methi Soppu) and sprouted green gram (Hesaru Kaalu). The key to its delightful flavor lies in the hand-pounded spice mix of garlic, shallots, cumin seeds, and dry red chillies. This aromatic blend is beautifully balanced with a touch of jaggery, bringing together a harmony of spice and sweetness. It’s not just delicious, but also an excellent source of plant-based protein, making it a perfect addition to any high-protein vegetarian meal.
Course: Side Dish
Cuisine: Karnataka
Diet: High Protein Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Green Moong Sprouts | 2 cups (steamed) |
| Methi Leaves (Fenugreek Leaves) | 1 cup (roughly chopped) |
| Onion | 1 (finely chopped) |
| Tomato | 1 (finely chopped) |
| Turmeric Powder (Haldi) | 1/4 teaspoon |
| Jaggery (Powdered) | 1 teaspoon |
| Coriander (Dhania) Leaves | A few sprigs, finely chopped (for garnish) |
| Oil | 2 teaspoons |
| Salt | To taste |
| Shallots | 4 (chopped) |
| Garlic | 3 cloves |
| Dry Red Chilli | 1 |
| Cumin Seeds (Jeera) | 1 teaspoon |
Preparation Time
| Time | Duration |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 20 minutes |
Instructions
-
Prepare the Green Gram:
Begin by pressure cooking the sprouted green gram (Hesaru Kaalu) for about one whistle in a pressure cooker, adding a cup of water. Once done, set aside. -
Prepare the Pounded Spice Mix:
In a mortar and pestle, pound together the shallots, garlic cloves, cumin seeds, and dry red chilli until you achieve a coarse mix. Set this aside. -
Cook the Base:
Heat oil in a heavy-bottomed pan over medium heat. Once the oil is hot, add the finely chopped onions and sauté them until they turn translucent. -
Add the Pounded Masala:
Add the prepared pounded spice mix to the onions and sauté for a few minutes until the raw smell of the garlic and shallots disappears. -
Cook the Tomatoes:
Once the spice mix is fragrant and cooked through, add the chopped tomatoes. Cook until the tomatoes soften and turn mushy. -
Add Fenugreek Leaves and Spices:
Now, add the chopped fenugreek leaves (Methi Soppu), turmeric powder, and salt to taste. Mix everything together well. Continue sautéing and let the fenugreek leaves cook down to about three-quarters of the way, occasionally stirring. If necessary, add a splash of water to avoid burning. -
Simmer and Combine:
Once the fenugreek leaves are nearly cooked, add the cooked sprouted green gram, jaggery powder, and mix thoroughly. Allow the mixture to simmer for 5 more minutes, ensuring the water evaporates and the flavors meld together. -
Final Touches:
Garnish with freshly chopped coriander leaves, and give everything one final gentle mix. -
Serve:
Serve the Menthya Soppu Hesaru Kaalu Palya hot, paired with Akki Rotti (spicy rice flour flatbreads), Karnataka Style Badanekai Yennegai Gojju (eggplant curry), and an Indian vegetable salad for a wholesome, nutritious meal.
Nutritional Information (Approximate per serving)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 8 g |
| Carbohydrates | 18 g |
| Fiber | 6 g |
| Fat | 4 g |
| Sodium | 250 mg |
| Sugar | 3 g |
Notes and Tips:
- Sprouted Green Gram: Sprouting green gram (moong beans) not only enhances their nutritional profile but also makes them easier to digest. If you’re in a hurry, store-bought sprouted green gram can also be used.
- Spice Level: You can adjust the heat level by varying the amount of dry red chilli used in the pounded spice mix.
- Jaggery Substitute: If you don’t have jaggery, you can substitute it with brown sugar or palm sugar for a similar sweetness and depth.
This Karnataka-style Menthya Soppu Hesaru Kaalu Palya is a flavorful and nourishing dish, bringing together the bitterness of fenugreek leaves and the earthy goodness of sprouted green gram, all enveloped in a delightful spice mix. It’s perfect for those looking to enjoy a traditional South Indian vegetarian recipe that’s rich in protein, fiber, and essential nutrients. Enjoy this dish as part of a larger meal or as a nutritious side to complement your daily diet!
