Sprouted Horse Gram Thoran (No Onion, No Garlic)
A flavorful Kerala-style stir-fry made with sprouted horse gram, aromatic spices, and coconut, perfect for a wholesome, sattvik meal.
Introduction
Sprouted Horse Gram Thoran is a vibrant, nutritious dish from the traditional Kerala cuisine that offers a delightful combination of textures and flavors. The earthiness of the horse gram, paired with the richness of grated fresh coconut, green chilies, and an array of spices, makes this dish a healthy and satisfying choice for a light lunch or dinner. What makes this recipe even more special is that it is completely free from onions and garlic, making it suitable for those who prefer a sattvik or Ayurvedic diet. Serve this easy-to-make thoran alongside Kerala Avial, Rasam, Rice, and Homemade Yogurt for a complete meal that is both nutritious and deeply flavorful.
Ingredients
| Ingredient | Quantity |
|---|---|
| Sprouted Horse Gram Dal (Kollu/Kulith) | 250 grams |
| Fresh Coconut, grated | 1/2 cup |
| Green Chili | 1 |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Fresh Ginger, grated | 1/2 inch |
| Turmeric Powder (Haldi) | 1/4 teaspoon |
| Red Chili Powder | 1/2 teaspoon |
| Salt | To taste |
| Tomato (optional) | 1, chopped |
Preparation Time
10 minutes
Cooking Time
15 minutes
Total Time
25 minutes
Servings
4 servings
Cuisine
Kerala
Course
Lunch
Diet
Vegetarian, No Onion, No Garlic, Sattvik
Nutritional Information
(Per Serving)
- Calories: 120 kcal
- Protein: 8 grams
- Carbohydrates: 18 grams
- Fat: 3 grams
- Fiber: 6 grams
- Sodium: 200 mg
Instructions
-
Sprouting the Horse Gram
If you are using raw horse gram (kulith), you’ll need to sprout it first. To do this, soak the horse gram overnight in water. The next day, drain the water and place the soaked beans in a damp cloth. Let them sprout for 1-2 days at room temperature, or you can also purchase ready-made sprouted horse gram from the store if you’re in a rush. -
Pressure Cooking the Sprouted Horse Gram
Once your horse gram is sprouted, transfer it into a pressure cooker. Add a pinch of salt and 3 tablespoons of water. Pressure cook the sprouted horse gram for 3 to 4 whistles. Turn off the heat and allow the pressure to release naturally. This ensures the grains are cooked tender but not mushy. -
Preparing the Coconut-Spice Paste
While the horse gram is cooking, take the grated fresh coconut, green chili, cumin seeds, and ginger in a grinder. Add just a small splash of water to help the grinding process and blend the ingredients into a coarse paste. Set this paste aside. -
Cooking the Thoran
Heat 1 tablespoon of oil in a pan over medium heat. If you’re using tomato, add it to the hot oil and sauté for 2 minutes until softened. Then add the freshly ground coconut-spice paste and stir well. Sauté the mixture for a minute to allow the flavors to meld. -
Adding Spices and Horse Gram
Next, add the turmeric powder and red chili powder to the pan. Stir to combine, then add the cooked sprouted horse gram dal. Stir-fry the mixture for another minute to blend the flavors. Season with salt to taste, adjusting if necessary. -
Final Stir and Serve
Once the horse gram is well-mixed with the spices and coconut paste, cook it for a couple more minutes to allow the flavors to marry. Check for seasoning and adjust salt if needed. Transfer the thoran to a serving bowl.
Serving Suggestions
Serve the Sprouted Horse Gram Thoran hot as part of a traditional Kerala meal. It pairs wonderfully with a serving of Kerala Avial, a bowl of tangy Rasam, plain Rice, and creamy Homemade Yogurt. This combination makes for a well-balanced, wholesome meal that nourishes both body and soul. Enjoy the meal with a side of Kerala-style Pappadums for a satisfying crunch!
Pro Tips for a Perfect Thoran
- Sprouting Tip: If you’re short on time, consider purchasing sprouted horse gram from your local store. It’s a convenient alternative that cuts down on preparation time.
- Coconut Substitute: Fresh grated coconut adds a rich flavor and texture, but if fresh coconut is hard to find, you can use desiccated coconut as a substitute.
- Spice Level: Adjust the amount of green chili and red chili powder based on your spice preference. If you prefer a milder version, you can reduce the amount of chili or omit it entirely.
- Consistency: The key to a perfect thoran is not overcooking it. You want the horse gram to retain some bite, while the coconut-spice paste should coat the grains lightly.
Why You’ll Love This Recipe
- Rich in Protein: Horse gram is one of the most protein-dense legumes, making this dish an excellent choice for vegetarians and those looking to increase their protein intake.
- Healthy and Light: Without the use of onions or garlic, this thoran is a sattvik dish that can be enjoyed during religious fasting days or when you’re looking for a lighter meal.
- Naturally Vegan: This recipe is vegan-friendly, gluten-free, and can be enjoyed by everyone, from health-conscious individuals to those following a plant-based lifestyle.
- Versatile: While traditionally served as part of a larger Kerala meal, you can also enjoy this thoran with flatbreads like chapati or paratha for a quick, wholesome dinner.
Conclusion
Sprouted Horse Gram Thoran is a delicious and nutritious dish that brings the best of Kerala’s culinary traditions to your table. Simple yet full of flavors, it’s a great way to enjoy the health benefits of horse gram while savoring a satisfying vegetarian dish. Whether you are new to Kerala cuisine or looking for a comforting meal, this recipe will quickly become a family favorite. Try it today and treat yourself to a healthy, flavorful meal that nourishes both the body and the spirit!
