Sprouted Green Gram Kosambari with Pomegranates
A delightful, healthy, and refreshing side dish from Karnataka, Sprouted Green Gram Kosambari is a perfect way to enjoy the goodness of fresh sprouts, carrots, and the burst of sweetness from pomegranate kernels. This vibrant salad is not only a treat for the eyes but also offers a boost of nutrients, making it an excellent choice for those seeking a diabetic-friendly, low-calorie option. Paired with a tangy tempering and fresh lemon juice, this dish makes for a nutritious addition to any meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Green Moong Sprouts | 1 cup |
| Carrots (Gajjar) – grated | 1/2 cup |
| Fresh Pomegranate Fruit Kernels | 1/2 cup |
| Green Chillies – chopped | 2 to 4 |
| Fresh Coconut – grated (optional) | 1 to 2 tablespoons |
| Coriander (Dhania) Leaves – chopped | 2 sprigs |
| Lemon Juice | As required |
| Salt | To taste |
| Sunflower Oil | As required |
| Mustard Seeds | 1 teaspoon |
| Asafoetida (Hing) | A pinch |
| Curry Leaves | 1 sprig |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~70 kcal |
| Protein | ~5g |
| Carbohydrates | ~14g |
| Dietary Fiber | ~4g |
| Fat | ~1g |
| Sodium | ~150 mg |
(Note: Nutritional values are approximate and may vary depending on exact ingredients and quantities used.)
Preparation Time
| Time | Duration |
|---|---|
| Preparation | 10 minutes |
| Cooking | 15 minutes |
| Total Time | 25 minutes |
Servings
| Number of Servings | 4 servings |
Course
| Course Type | Side Dish |
Cuisine
| Cuisine Type | Karnataka |
Diet Type
| Diet Type | Diabetic Friendly |
Instructions
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Prepare the Sprouts: If you’re using store-bought green moong sprouts, rinse them well. If you prefer to make sprouts at home, you can easily sprout the green moong beans by soaking them in water for about 8 hours, draining, and keeping them in a moist cloth for 1-2 days until they sprout.
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Combine the Ingredients: In a large mixing bowl, combine the sprouted green moong beans, grated carrots, pomegranate kernels, chopped green chillies, and fresh coriander leaves. If you’re using grated coconut, add it now as well. Add salt and squeeze fresh lemon juice over the mixture. Toss everything gently to mix well, making sure the lemon juice and salt coat all the ingredients.
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Prepare the Tempering (Tadka): Heat a small tadka pan or frying pan on medium heat. Once the pan is hot, add sunflower oil and let it heat for a few seconds. Add the mustard seeds, and let them splutter. As soon as they do, add the asafoetida (hing) and curry leaves. Let them sizzle for a few seconds, and then turn off the heat.
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Combine the Tempering with the Salad: Pour the hot tempering over the prepared salad and toss gently to coat all the ingredients with the aromatic spices.
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Serve: Serve the Sprouted Green Gram Kosambari immediately, as a healthy side dish. It pairs wonderfully with Tomato Onion Sambar, Steamed Rice, and Raw Papaya Thoran for a wholesome meal.
Tips & Variations:
- Customize with Greens: You can add other fresh greens like spinach or mint leaves for extra flavor and nutrients.
- Vegan Option: If you’re avoiding coconut, feel free to leave it out or replace it with a tablespoon of sesame seeds for an extra crunch.
- Adjust the Spice Level: Depending on your tolerance for spice, you can adjust the number of green chillies, or even omit them if you prefer a milder version.
- Add a Protein Boost: For an extra boost of protein, you can add a handful of roasted peanuts or chickpeas to the salad.
This Sprouted Green Gram Kosambari with Pomegranates is a light, nutritious, and filling dish, making it perfect for anyone looking to improve their health without compromising on taste. It’s a beautiful balance of sweet, tangy, and spicy flavors, making it not just a salad but a delicious addition to any Indian meal, especially for those with dietary restrictions like diabetes. Enjoy this fresh, wholesome dish as a side, or even as a light meal during the warmer months!
