Monday, June 30, 2014

Mulai-itta Paruppu (Sprouted Dal) Thuvaran

Sprouting is the practice of germinating seeds to be eaten raw or cooked. Sprouted foods are a convenient way to have fresh vegetables for salads, or otherwise, in any season and can be germinated at home or produced industrially. They are a prominent ingredient of the raw food diet and common in Eastern Asian cuisine. Sprouting is also applied on a large scale to barley as a part of the malting process. A potential downside to consuming raw sprouts is that the process of germinating seeds can also be conducive to harmful bacterial growth.
Increases in protein quality
Increases in crude fiber content
Increases in essential fatty acids
Increases in vitamin content
Sprouted and dried lentils offer similar amounts of manganese and zinc. Both foods contain 1.2 milligrams of zinc, which contributes 15 per toward the daily zinc intake recommended for women and 11 percent for men. Zinc controls nerve function, which is important for your senses of taste and smell, and it maintains the health of your immune system. Dried and sprouted lentils also provide a significant amount of manganese. This is 0.32 milligram per serving for dried lentils or 0.39 milligram for sprouted lentils. This manganese contributes toward your daily recommended intake, with 2.3 milligrams for men and 1.8 milligrams for women, and benefits your health by promoting brain function and helping to control your blood sugar.
Look to sprouted lentils over dried lentils as a source of beneficial iron. Your body needs iron to perform the electron-transport chain, which is a series of chemical reactions that generate useable energy for your tissues. Iron also helps your white blood cells function, which helps keep your body free of infection and also contributes to heme, a chemical needed for oxygen transport. A serving of sprouted lentils contains 2.5 milligrams of iron, which is 31 percent of the recommended daily intake for men and 14 percent for women, while a calorie-matched portion of dried lentils contains 1.8 milligrams of iron.
Sprouted lentils also provide significantly more copper per serving than their dried counter parts. Each serving of sprouted lentils offers 271 micrograms of copper, which is 30 percent of the recommended daily intake, while a calorie-matched portion of dried lentils contains just 125 micrograms, or 14 percent of your daily needs. Copper activates cytochrome c oxidase, which is a protein your body uses to make energy, and also helps produce melanin, a pigment protein found in your eyes, hair and skin.
Opt for dried lentils over sprouted and you'll consume more folate. Each portion of dried lentils offers an impressive 115 micrograms of folate, which makes up 29 percent of the recommended daily intake. A calorie-matcher portion of sprouted lentils, in contrast, contains 77 micrograms of folate. The folate in lentils helps you make S-adenosylmethionine, which is a chemical your cells use to control gene activity. The ability to turn genes on and off, as needed, proves essential to tissue health, because gene dysregulation contributes to cancer growth. Folate also plays a key role in healthy fetal development, and helps support a healthy pregnancy.


You need to use whole Dal/Lentils for sprouting.
I Used Whole Masoor Dal,you can use any Dal you prefer.YOu can also use unsprouted Dal for this recipe too.
Wash and clean the Dal thoroughly ,then let it soak in water for 2 to 3 hrs.
Then put it in a filter and remove water.Then put it in a muslin cloth or any cotton kitchen towel which has pores for breathing of sprouts.
Then wrap it in muslin cloth and place in a bowl with another bowl covered on top.
For me it took 2 days to have a big sprouts.

Nutritional Info:

For 8 Oz :
Total Fat
Sat. Fat


Whole Masoor Dal - 1/2 cup(after sprouting it will be around 2 cups)
Turmeric Pd - 1 tsp
Asafoetida - 1/4 tsp

For Grinding:

Coconut - 1 cup shreaded
Cumin Seeds - 1 tsp
Garlic Clove - 1 small
Red Chilly Soaked in warm water for 10 min - 2 no / Chilly Pd - 1/2 tsp

Just pulse the above four ingredients once or twice don't grind it too much.

For Tadka:

Coconut oil - 1 tsp
Mustard Seeds - 1 tsp
Curry leaf - 1 sprig
Red Chilly Broken - 2 


1.Pressure cook Dal with turmeric and asafoetida with 1 1/2 cup water for 3 whistles.Then open lid and cook Dal till all water is evaporated.
 2.Once all water is gone , add pulsed coconut mixture and salt and mix well

 3.Main thing about thuvaran is keep them in a heap and let it cook in steam of its own (which is called padachu vachu vevikanum in malayalam - There is even a say "aviyal adachu vachu vevikanum" and "thuvaran padachu vacchu veveikanum" in malayalam).But do this for 5 min only.
4,Then make Tadka of coconut oil ,mustard seeds ,red chilly and curry leaf and add this to the dal mixture.Mix and serve hot.
5.You can serve this with rice as a side dish or you can have it as is as a tiffin too.This alone is a very filling dish.




1.Similar recipe made with whole moong dal is one of the famous break fast .That can be served as is or with puttu as puttu payaru papadam.

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