Sprouted Green Gram Kosambari with Pomegranates Recipe
Sprouted Green Gram Kosambari, a refreshing and nutritious salad, is a staple in Karnataka cuisine. This vibrant dish combines the goodness of sprouted green moong beans, fresh carrots, and sweet pomegranate kernels, creating a perfect blend of textures and flavors. Its light, crunchy profile makes it an ideal accompaniment to any meal, especially for those seeking a diabetic-friendly option. The added tempering of mustard seeds, asafoetida, and curry leaves elevates the flavor, while the hint of lemon juice provides a zesty kick. This healthy salad is not only delicious but also packed with vitamins and minerals.
Course: Side Dish
Cuisine: Karnataka
Diet: Diabetic Friendly
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Serves: 2-3 people
Ingredients
| Ingredient | Quantity |
|---|---|
| Green Moong Sprouts | 1 cup |
| Carrots (Gajjar), grated | 1/2 cup |
| Fresh Pomegranate Kernels | 1/2 cup |
| Green Chillies, chopped | 2-4 pieces |
| Fresh Coconut, grated (optional) | 1-2 tablespoons |
| Coriander (Dhania) Leaves, chopped | 2 sprigs |
| Lemon juice | As required |
| Salt | To taste |
For Tempering (Optional)
| Ingredient | Quantity |
|---|---|
| Oil | As required |
| Mustard Seeds (Rai/Kadugu) | 1 teaspoon |
| Asafoetida (Hing) | A pinch |
| Curry Leaves | 1 sprig |
Instructions
-
Prepare the Sprouts:
Begin by ensuring the green moong sprouts are ready. You can either use store-bought sprouts or prepare them at home by following a simple sprouting method. If you need help with sprouting at home, refer to our easy sprouting guide. -
-
Mix the Salad Ingredients:
In a large mixing bowl, combine the sprouted green moong, grated carrots, fresh pomegranate kernels, chopped green chillies, grated coconut (if using), chopped coriander leaves, salt, and lemon juice. Toss the ingredients well to mix everything evenly. -
Prepare the Tempering (Optional):
In a small tadka pan, heat a little oil over medium heat. Once the oil is hot, add the mustard seeds. Allow them to splutter, then add the pinch of asafoetida (hing). Immediately turn off the flame to avoid burning the tempering. Pour the hot tempering over the prepared salad. -
Serve:
Toss the salad lightly to distribute the tempering and ensure everything is well mixed. Your healthy and delicious Sprouted Green Gram Kosambari is now ready to be served! -
Pairing Suggestions:
This nutritious salad is the perfect accompaniment to a hearty meal. Serve it alongside Tomato Onion Sambar, Steamed Rice, and Raw Papaya Thoran for a wholesome weekday meal.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 6g |
| Carbohydrates | 20g |
| Fiber | 5g |
| Fat | 3g |
| Sodium | 350mg |
| Sugar | 6g |
Cooking Tips:
- Coconut Variation: If you prefer a dairy-free or nut-free option, you can skip the coconut. The salad will still be full of flavor thanks to the fresh veggies and pomegranate.
- Spice Adjustment: Adjust the number of green chillies according to your spice tolerance. You can also replace them with mild green peppers if you prefer a less spicy version.
- Adding More Protein: For an even more filling meal, consider adding some roasted chickpeas or a boiled egg to the salad.
This Sprouted Green Gram Kosambari with Pomegranates is a healthful addition to any meal, bursting with vibrant flavors and offering plenty of nutritional benefits.
