Wednesday, October 26, 2011

How to Sprout a Bean + Bean Sprouts and Avocado Salad

Day4 of BM9:Sprouts are good for you. Take it or leave it. If you want to know the scientific reason behind that, then read the blah, blah, blah on this page that clearly states so.I love sprouting the Mung/Moong Bean cause it is easy breezy and definitely not rocket science. Anyone and everyone can do it. Fresh home-made sprouts can be added to soups, salads, side-dishes etc etc. The possibilities are endless.
  • Whole Green-gram/ Moong Bean/Mung Bean
  • Water
  • A deep pan with lid
  • Cheese cloth/muslin cloth
  • Colander
  • Clean the bean in several changes of cold water. Soak it overnight (up-to 12 hours). Soaking time also depends largely on the bean. If you press a bean between thumb and forefinger the shell should easily dislodge. This is an indication that the bean is ready to be sprouted.
  • Line the colander with the cheese cloth.
  • Drain the bean.
  • Tie it into a "snug"(not-tight) bundle.Sprinkle some water over the bundle so it is nice and moist.Put this bundle into the deep dish and lid the pan.Forget about it for another 8-10 hours.
  • The following day, one can see the sprouts trying to break free through the cloth.
  • Open the bundle after 10 hours. Tada! The bean is now bean sprouts!
  • Use your imagination to make use of this "Bean Sprouts".
  • I read that adding filtered/distilled water yields better and bigger sprouts.

Sprouted Bean And Avocado Salad:
  • 1/2 Cup Bean Sprouts
  • 1 Medium Tomato, chopped
  • 1 Ripe Hass Avocado
  • 1/4 Small Red Onion, finely chopped
  • Juice of 1 Lemon
  • 2 Tbsp Olive Oil
  • 1-1/2 Tbsp Dill 
  • A few grinds of the Pepper Mill
  • Salt for taste
  • Make the dressing with the juice of lemon, oil, pepper and salt.
  • Add the chopped onion, tomato, finely chopped dill and the sprouts.
  • Halve and cut the Avocado.
  • Add the Avocado chunks into the salad. Give it a stir.
  • Garnish with Dill. Salad is ready to be consumed.
  • Serve immediately.

Tuesday, October 25, 2011

Meatballs Soup with Carrots and Collards

Day3 of BM9: I usually make a large batch of meatballs.Because my family has a weakness for meatballs. So making them is kind of a weakly affair.I reserve a few cooked or baked meatballs to make this fortifying soup that warms me up from inside out, especially during the cold weather season.Umm Umm Good!

I wish all my Indian Readers a Very Happy and A Prosperous Diwali(The Festival of Lights)
-->Meatballs Options(Click any one of the recipe links to make meatballs for the Soup or use your own:
  • 6-8 Cooked Meatballs (Pick any one of the recipe from above or make your own)
  • 1 Cup cooked Whole Wheat Penne Pasta
  • 1/4 Cup Carrots, thinly cut
  • 1 Cup Collard Greens, thinly cut 
  • 1/3 Cup Onions, finely chopped
  • 2 Medium Tomatoes, finely chopped
  • 2 Tbsp Olive Oil
  • 2 Cloves Garlic, finely chopped
  • 4 Cups Good-quality Chicken Broth or Vegetable Stock
  • 1 Bay Leaf, Optional
  • In a stock pot, heat the Olive Oil and add the chopped garlic, bay leaf(if using), chopped onions and the thinly cut carrots. Saute until the onions are translucent and the carrots are browned at the edges.
  • Throw in the chopped tomatoes and saute for a couple of minutes. Once the tomato starts shrinking, pour the stock and bring the pot to a boil.
  • Sprinkle salt and drop the meatballs one by one gently.
  • Soon after add the cut collards.
  • Add some finely cracked black pepper and check for taste.Close the lid and cook for no more than 6-8 minutes or just until the collards start shrinking.
  • Add the cooked pasta at the very end and add more salt or pepper powder if needed.
  • Serve immediately.
Makes 2-3 Servings.


Monday, October 24, 2011

"Roasted Vegetable" Bisque

Day2 of BM9: This probably has to be be the leanest version of bisque made with reduced fat milk and very less butter. I make this for my son who is four and who still has some issues with "food of texture". The creaminess of the soup and the slightly sweet tastes makes him down this without much grumbling.
  • 2 Medium Zucchini, cut into thick slices
  • 2-oz Orange Pumpkin, skin peeled and cut into big chunks
  • 5 Medium Carrots, peeled and cut into thick sticks
  • 10-12 Mini Red Bell Peppers or 3 Large Red Peppers
  • 1 Large Yellow Onion, fine diced
  • 2 Roma Tomatoes, fine diced
  • 6-7 Small Garlic cloves
  • 3 Dry Red Chili
  • Cracked Pepper from the Pepper mill
  • A handful of Cilantro or Parsley
  • 1 Tbsp Butter
  • 4-5 Cups Reduced Fat milk, slightly warmed
  • 4 Tbsp Olive Oil
  • Salt as needed
  • Preheat the oven to 375 degrees F.
  • Add the cut Zucchini, Pumpkin, Carrots and Red Bell Peppers into a large baking tray.
  • Pour 2 tbsp of Oil and some cracked pepper. Don't add salt.
  • Roast for about 40-45 minutes.
  • Let the roasted vegetable rest for a bit.
  • In a deep stock pot, add the Olive Oil and saute garlic and red chilies.
  • Add the onion and the butter. Saute until the onions until translucent.
  • Add the chopped tomatoes and saute for a couple of minutes. Soon after, throw in the chopped cilantro.
  • Transfer the cooled vegetables into the stock pot.
  • Add the warmed milk and sprinkle a little salt.
  • Using an immersion blender, puree the vegetable.

  • Once it reaches the smooth bisque-like consistency, switch off the blender. Check for salt. Adjust if necessary. Add more milk if its too thick. Boil for 4-5 minutes.
  • Ladle the soup into a bowl and enjoy it while its still warm with some crusty bread.
Makes 7-8 Servings.

  • MIL wanted some texture in her soup. So she boiled some Red lentils and dumped it into her soup bowl before consuming. It was a welcome twist that one can and should try! She still favors my Red Lentil Soup I made ages ago. Check it out as well..
  • Makes 4 Generous Servings.


Sunday, October 23, 2011

Radish, Cucumber N Red Onion Salad

Day1 of BM9: This week I am doing Soups and Salads. Its going to be an interesting week. :)

I almost always have Cucumber and I almost always have "Cherry-Belle" Radishes in the refrigerator. So its no hassle for me to put together this super-simple salad that goes well with anything and everything.
  • 2 Small Seedless or Baby Cucumber, peeled and thinly sliced
  • 2 Cherry Belle Radish, ends cut and thinly sliced
  • 1/4 Small Red Onion, thinly sliced
  • 2 Tbsp Dill, chopped
  • Juice of one Lime
  • 2 Tbsp Olive Oil
  • A few grinds of the Pepper mill
  • Salt as needed
  • Combine the sliced Cucumber, Radish and Red Onion together in a wide shallow bowl.
  • Make the dressing: Squeeze the juice of 1 Lime in a wide shallow bowl.
  • Add the Olive Oil, few grinds of pepper and mix well.Throw in the chopped dill and mix gently.
  • Throw the mixed Veggies into this bowl. Mix well to incorporate. Serve immediately.
What's on this plate?