Karnataka Style Methi Leaves & Sprouted Moong Stir Fry (Hesaru Kaalu Palya)

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

Preparation Time

Instructions

1. 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.

2. 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.

3. 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.

4. 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.

5. Cook the Tomatoes:
   Once the spice mix is fragrant and cooked through, add the chopped tomatoes. Cook until the tomatoes soften and turn mushy.

6. 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.

7. 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.

8. Final Touches:
   Garnish with freshly chopped coriander leaves, and give everything one final gentle mix.

9. 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)

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!