Kale sprouts thoran is a healthy accompaniment to rice, a simple stir fry prepared in the South Indian style. Sometimes, I find that kale is slightly bitter in taste, which is not appreciated by my children. If I taste bitterness, I use a pinch of tamarind pulp while cooking, and this removes the bitter taste.
Adding turmeric and cooking uncovered helps retain the bright green colour of the kale leaves. If there is not enough moisture to cook the leaves, then sprinkle a little water and cook the leaves through.
To prepare sprouts, take a handful of green gram or more and wash two or three times. Pour enough water to cover the green gram and an inch more. Cover and keep overnight. Drain the water and put very little water (2-3 tbsp.) and cover and keep for another 5-6 hours. Drain and keep in a clean wet cloth and cover the vessel with lid overnight.
Adding sprouts to this thoran gives more benefits. Sprouts are full of proteins, anti-oxidants and vitamins. It regulates blood pressure, sugar and cholesterol in our body and has fewer calories and essential therapeutic benefits to keep you fit and healthy. It is beneficial for maintaining beautiful skin and hair.
The combination of kale and sprouts make this thoran nutritious and super healthy. To make this thoran….
Ingredients
- 2 bunches Kale leaves, washed & finely chopped
- 1 cup Green gram sprouts / cherupayar mullappichathu
- ½ Onion, chopped
- 1 no. Green chilli
- 2 tsp. Urud dal
- A sprig of Curry leaves
- 2 tsps. Oil
- 1 tsp. Cumin seeds
- 1 tsp. Mustard seeds
- 1/2 tsp. Turmeric powder
- 1 Garlic clove, medium sized, roughly chopped
- 2 – 3 whole red chillies
- 1/4 cup coconut (fresh or frozen & thawed or unsweetened dried)
- Salt, to taste
Method
- Chop the washed kale leaves finely. Wash the sprouts.
- Finely chop the onion.
- In a mixer add the coconut, green chilli, cumin seeds, garlic along with turmeric powder and make a dry and coarse masala mixture.
- Heat a pan and pour the oil, add the mustard seeds and let it splutter.
- Add urud dal and fry it until it turns brown followed by whole red chillies and curry leaves.
- Then add the chopped onion and sauté it until translucent.
- Add the sprouts with enough salt and water.
- After the sprouts are half cooked, add the chopped kales.
- Let the sprouts-kale mix cook well. Next, add the coconut mixture and sauté it for about a minute.
- Sauté it until cooked.
- Healthy kale sprouts thoran is ready!!
