CHERUPAYAR THORAN - GREEN GRAM STIR FRY

Health Benefits of Green Grams:

• Reduces the risk of Heart disorders.
• Reduces Blood Pressure
• Antioxidants in Green Gram prevents Cancer Development
• It helps in reducing Blood Glucose Level
• Helps in reducing body weight.
• Vitamin C and Anti-oxidants in Green Grams supports healthy Eyesight.
• Antimicrobial and Anti-inflammatory properties help to built Immunity
• Vitamin B, B6 and Folates helps to balance the Hormones.
• It helps to reduce PMS pain such as Muscle Pain, Cramps, Tiredness and Mood Fluctuations.
• Detoxifies the body.
• High level of Fibre in Green Grams prevents Constipation
• Green Grams have Antifungal & Antibacterial properties.
• Phytoestrogen in Green Grams helps to keep your Skin Healthy.
• Essential Vitamins and Minerals strengthens Hair and Nails.

INGREDIENTS : 

For Cherupayar/Green Gram Thoran:

For Tempering & Seasoning :

METHOD : 

To Cook Cherupayar/Green Gram in Pressure Cooker :

• Dry Roast the Cherupayar/Green Gram on a low flame until fragrant for about 3-5 Minutes.
• Clean and wash the dhal until the water runs clear.
• Alternatively can soak Green Gram for about 30 Minutes to 1 Hour.
• If soaking drain and discard the water before cooking the dhal.
• Add 11/2 Cups of Water to the Cherupayar/Green Gram along with Turmeric Powder, Ghee and Salt.
• Pressure cook the Cherupayar/Green Gram for a whistle or two on a high flame.
• Lower the flame and cook for another 2 whistles or for five minutes.
• Switch off the flame and allow to pressure to release. 
• Allow it to cool and fluff up the Cherupayar/Green Gram.

To Cook Cherupayar/Green Gram in a Sauce Pan : 

• Dry Roast the Cherupayar/Green Gram on a low flame until fragrant for about 3-5 Minutes.
• Clean and wash the Green Gram until the water runs clear.
• Alternatively can soak the Dhal for about 30 Minutes to 1 Hour.
• If soaking drain and discard the water before cooking the dhal.
• Add about 21/2 Cups of Water and allow it to boil.
• Add the Cherupayar/Green Gram along with Turmeric Powder, Ghee and Salt in the boiling water.
• Cover the lid and cook on medium flame for about 5-8 minutes stirring occasionally.
• Cook until it is soft, but the dhal should be separate and not mushy
• Switch off the flame and drain any excess water.

For Cherupayar Thoran/Green Gram Stir Fry:

• Heat Oil in a pan, splutter Mustard Seeds, Dry Red Chillies and Curry Leaves. 
• Saute finely chopped Onions, Garlic Cloves and Green Chilies until onions turn translucent.
• Add cooked Cherupayar/Green Gram and give a quick stir. 
• Sprinkle grated Coconut along with a pinch of Sugar and mix well.
• Leave the Cherupayar Thoran /Green Gram Stir Fry on a low flame for about a minute.
• Serve Cherupayar Thoran /Green Gram Stir Fry along with Rice and any Curry/Rasam of your choice. 
• Cherupayar Thoran /Green Gram Stir Fry is the best accompaniment for Kanji - Rice Porridge.
• Goes well with Chapatis too.

NOTES :

• For more details on How to cook Beans, Lentils and Pulses, click here ... 
• Adding butter or ghee while cooking Green Gram will speed up the process and also adds a nice flavour to the dhal.
• According to Ayurveda, Green Gram should be cooked with ghee (or other oil) to antidote its dry and astringent qualities. But it purely optional.
• Cherupayar/Green Gram should not be over-cooked for this Thoran/Stir Fry.
• Adjust the number of Green Chillies and Dry Red Chillies to your spice preference.
• Adding Sugar and grated Coconuts are totally optional.

Delicious Green Gram Sundal – A Wholesome and Healthy Snack

"Celebrate Navratri with Delicious Green Gram Sundal (Pacha Payar/Pasi Payar Sundal) – A Protein-Packed Wholesome Snack"

Navratri: A 9-Day Celebration of the Goddess

    As Navratri season unfolds, it’s time to indulge in wholesome and nutritious dishes like Green Gram Sundal. Known as Pacha Payar or Pasi Payar, this sundal is a superfood rich in protein and loaded with essential minerals. Moreover, it possesses a cooling nature, making it perfect for the festive season.

    During Navratri and specifically in the Tamil month of Purattasi, many Hindus observe a vegetarian diet, favouring Saatvic or mild vegetarian foods. The nine-day festival commemorates the descent of Goddess Durga to bless her devotees. In Tamil Nadu, the festivities include setting up Golu, an intricate display of dolls representing deities, animals, and more, inviting friends and family to share in the celebrations.

    Navratri is celebrated differently across India, but in South India, you’ll hear joyous calls for “Nammathu Golukku Vango!” along with offerings of Prasadhams, Sundals, Pongals, and Thamboolams. Little Girls in Pattu Pavadai, women adorned in Silk Sarees singing Keerthanams & Bajans is a Navratri Scenario in the neighbourhoods. This period encourages strict vegetarian diets and a focus on Saatvic food, with many abstaining from onions and garlic. Each day of the Navratri Puja features a unique spread of traditionally prepared Rice Dishes, Payasam/Sweet & Sundals for 9 days of Puja, embodying a ritualistic celebration.

Experience the ritualistic celebration of Navratri with a unique array of Traditional Rice Dishes, Payasams, Sweets, and Sundals prepared each day throughout the nine days of Puja!

    The tradition of fasting and eating Saatvic food during Navratri prepares our bodies for the upcoming winter in India, boosting energy, enhancing immunity, and cleansing the digestive system.

Nutritional Benefits of Green Gram Sundal

Green Gram Sundal not only delights the taste buds but also offers numerous health benefits:

• High in Protein: Essential for muscle repair and growth.
• Rich in Minerals: Provides vital nutrients like magnesium, potassium, and iron.
• Cooling Properties: Beneficial during warmer months.
• Easily Digestible: Supports a healthy digestive system.

Explore a full list of Navratri Recipes for more Naivedhyam/Prasadham Recipes ideas perfect for the festive season.

Recipe Details – Pasi Payar/Green Gram Sundal

• Course: Side Dish | Healthy Snack
• Spice Level: Mild to Moderate
• Difficulty Level: Easy | Beginner-friendly
• Servings: Serves 3–4 People
• Recipe Author: SM

Total Time:

• Preparation Time: 5–10 Minutes
• Soaking Time: 20–30 Minutes
• Cooking Time: 15–20 Minutes

Food as Medicine: Discover the amazing Health Benefits of Moong Dhal! Click here to read more!.

Ingredients for Green Gram Sundal

For Green Gram/Pasi Payar Sundal:

• 1/2 Cup of Green Gram/Pasi Payar
• A pinch of Turmeric (Optional)
• Salt to Taste
• 1/2 Teaspoon of Ghee (Optional)
• 1 1/2 Cups of Water

For Tempering & Seasoning:

• 2 Teaspoons of Oil
• 1 Teaspoon of Mustard Seeds
• 1 Dry Red Chilli
• 2 Green Chillies
• A sprig of Curry Leaves
• A pinch of Asafoetida
• 3 Tablespoons of Grated Coconut

Method: How to Cook Green Gram/Pasi Payar Sundal

Cooking Green Gram in a Pressure Cooker

• Dry Roast: On low flame, dry roast the green gram until fragrant (3-5 minutes).
• Clean: Wash the dhal until the water runs clear. Soaking for 30 minutes to 1 hour is optional.
• Prepare for Cooking: If soaked, drain and discard the water. Add 1 1/2 cups of water, turmeric, ghee, and salt to the green gram.
• Pressure Cook: Cook on high flame for 1–2 whistles, then lower the flame and cook for another 5 minutes. If soaked, cook for just 1 whistle.
• Release Pressure: Switch off the flame and allow the pressure to release. Fluff the cooked green gram.

Cooking Green Gram in a Saucepan

• Dry Roast: As above, dry roast the green gram until fragrant (3-5 minutes).
• Clean: Wash until the water runs clear, soaking if desired.
• Boil Water: Add 2 1/2 cups of water to boil.
• Cook Dhal: Add the green gram, turmeric, ghee, and salt to boiling water. Cover and cook on medium flame for 5–8 minutes, stirring occasionally, until the dhal is soft but not mushy.
• Drain: Switch off the flame and drain any excess water.
  

Satisfy your cravings! Find more delicious Green Gram and Moong Dhal recipes here!

Preparing the Green Gram Sundal

• Heat Oil: In a pan, heat oil.
• Tempering: Splutter mustard seeds, black gram dhal, dry red chillies, green chillies, and curry leaves.
• Add Asafoetida: Stir in a pinch of asafoetida.
• Incorporate Coconut: Add grated coconut and sauté briefly.
• Combine: Add the cooked green gram and stir well. Cook on low flame for a few minutes until everything is well incorporated.
• Serve: Enjoy hot or cold as a side dish, evening snack, or Naivedhyam/Prasadham.

Storage and Usage Tips

• Storage: Store any leftover sundal in an airtight container and refrigerate for up to 2 days.
  
• Reheating: Gently reheat in a pan or microwave before serving. Avoid reheating repeatedly to maintain freshness.

  
  

Pro Tip: For Naivedhyam/Prasadham, always prepare fresh sundals, as leftovers are not suitable for offerings.

Notes & Tips for Nutritious Green Gram Sundal:

• Butter or Ghee: Adding these while cooking enhances flavour and speeds up the process.
• Ayurvedic Insight: Green gram cooked with ghee balances its dry qualities, but is optional.
• Cooking Tip: Avoid overcooking for sundal recipes.
• Spice Adjustments: Modify the number of green chillies and dry red chillies based on spice preference.
• Variations: Try this recipe with black/white chickpeas, moong dhal, peanuts, green peas, cowpeas, red beans, kidney beans, or Bengal gram.

Cooking Guide: Looking for a complete guide on How to Cook Beans, Lentils, and Pulses? Click here to learn more!

Protein packed Evening Snack

    Green Gram Sundal is a delightful, nutritious addition to your Navratri celebrations. It’s perfect for those seeking healthy snack options that align with festive traditions. Not only does it taste amazing, but it also supports your health goals. Whether you’re looking for a quick side dish for lunch or a healthy evening snack, this sundal ticks all the boxes!

Ready to try more temple-style recipes? Explore my South Indian Prasadam Collection and recreate the divine flavours at home.

Make Your Navratri Celebrations Special

    Looking for more festival-friendly recipes? Check out beautifully curated 9-Day Navratri Menu for a variety of delicious dishes to serve during this auspicious time. You’ll find a selection of sundals, pongal, and other sweet treats to celebrate each day of Navratri.

Sprouted Green Gram Sundal - A Healthy Festive Snack

"Sprouted Green Gram Sundal: A Nutritious Festive Delight"

Sprouted Green Gram Sundal

    Navratri is a time for festivities, fasting, and wholesome food! This Sprouted Green Gram Sundal is not just a delightful snack; it’s packed with nutrition. Sprouted green grams are considered a superfood, brimming with protein and essential minerals. They also possess a cooling nature, making them perfect for the Indian climate during festive seasons.

Unlock the Nutritional Power of Beans, Lentils, and Pulses!

    Beans, lentils, and pulses are not just ordinary ingredients; they are nutritional powerhouses brimming with protein and dietary fibre. When you sprout these legumes, their chemical composition transforms, significantly boosting their vitamin content. This process also helps neutralise acids that can hinder nutrient absorption, making sprouted beans and grams even more beneficial for your health.

    Not only are these sprouted legumes easier to digest, thanks to the natural breakdown of amino acid protein bonds during sprouting, but they also serve as a versatile base for various dishes. Whether enjoyed raw in salads or cooked in hearty meals, sprouts are living foods that provide essential nutrients for your body.

Quick and Easy Preparation

    The beauty of this recipe lies in its simplicity. Sprouted green grams require minimal cooking time. If you prefer a raw option, just add the tempering to the sprouts, give it a quick stir, and it’s ready to serve! Alternatively, for a classic sundal, you can cook the sprouts briefly and then add the tempering.

Curious about how to make fresh and nutritious sprouts at home? Discover the Secrets to Sprouting Green Gram here!

Health Benefits of Sprouted Green Grams

    During Navratri and specifically in the Tamil month of Purattasi, many Hindus adhere to a strict vegetarian or Saatvic diet. The tradition of fasting and eating Saatvic food during Navratri prepares our bodies for the upcoming winter in India, boosting energy, enhancing immunity, and cleansing the digestive system.  Sprouted beans like green grams offer an array of health benefits:

• Rich in Proteins and Fibres: Sprouts provide a complete protein profile, making them ideal for vegetarians.
• Easier to Digest: The sprouting process breaks down amino acid protein bonds, making them easier on the stomach.
• Nutrient-Rich: Sprouted beans contain increased vitamin content and help neutralise acids that inhibit nutrient absorption.

Recipe Details – Sprouted Green Gram Sundal

• Course: Side Dish | Healthy Snack
• Spice Level: Mild to Moderate
• Difficulty Level: Easy | Beginner-friendly
• Servings: Serves 3–4 People
• Recipe Author: SM

Total Time:

• Preparation Time: 5–10 Minutes
• Cooking Time: 15–20 Minutes

Food as Medicine: Discover the amazing Health Benefits of Moong Dhal! Click here to read more!.

 

Fresh Sprouts of Green Gram

Ingredients for Green Gram Sundal

For Sprouted Green Gram/Pasi Payar Sundal:

• 1/2 Cup of Sprouted Green Gram/Pasi Payar
• A pinch of Turmeric (Optional)
• Salt to Taste
• 1/2 Teaspoon of Ghee (Optional)
• 1 1/2 Cups of Water

For Tempering & Seasoning:

• 2 Teaspoons of Oil
• 1 Teaspoon of Mustard Seeds
• 1 Dry Red Chilli
• 2 Green Chillies
• A sprig of Curry Leaves
• A pinch of Asafoetida
• 3 Tablespoons of Grated Coconut

Method - How to Make Sprouted Green Gram Sundal

Cooking Sprouted Green Gram

In a Saucepan:

• Rinse the sprouted green grams once or twice.
• In a saucepan, add 1/2 Cup of Water, turmeric, ghee, and salt.
• Cover and cook on medium flame for about 5 minutes, stirring occasionally.
• Cook until the grams are soft yet separate, not mushy.
• Drain any excess water for later use in dhal or rasam.

In a Steamer:

• Rinse the sprouted green grams as before.
• Add water to the idli vessel or steamer and bring it to a boil on medium-high flame.
• Mix the sprouted green grams with turmeric, ghee, and salt, then steam for 5 minutes until soft but not mushy.

Satisfy your cravings! Find more delicious Green Gram and Moong Dhal recipes here!

Preparing the Sprouted Green Gram Sundal

• Cuisine: Kerala, South India
• Course: Side Dish / Vegan Curry
• Spice Level: Mild to Medium
• Serves: 3–4
• Author: SM @ Essence of Life – Food

Time Estimate

• Preparation Time: 5–10 minutes
• Soaking Time: 30 mins – 1 hour (or overnight)
• Cooking Time: 25–30 minutes
 

• ½ cup Grated Coconut
• 2 cloves of Garlic (optional)
• 2 to 3 nos. Green Chillies
• ½ teaspoon Cumin Seeds

• 2 to 3 teaspoons Coconut Oil
• 5 to 6 Shallots, finely chopped
• 1 teaspoon Mustard Seeds
• 2 nos. Dry Red Chillies
• 1 sprig of Curry Leaves

• Rinse green gram thoroughly.
• Soak in ample water for 30 minutes to 1 hour. For best results, soak overnight.
• Drain the soaked green gram.
• Add it to a pressure cooker with 3 cups of water, turmeric powder, and ghee.
• Pressure cook:

• Allow pressure to release naturally.
• Lightly mash the cooked green gram. It should be soft and slightly overcooked for this recipe.

• Grind together grated coconut, garlic cloves, green chillies, and cumin seeds with a splash of water.
• Make a smooth paste and set it aside.

• In a small pan, heat coconut oil.
• Add mustard seeds and let them splutter.
• Add dry red chillies and curry leaves. Keep the flame low.
• Add chopped shallots and sauté till soft and translucent.
• Pour this tempering over the curry and mix well.
• Simmer for a few more minutes to let the flavours meld.

• Soaking green gram reduces cooking time and enhances digestibility.
• Ghee or butter balances the lentil’s natural dryness and adds a rich aroma.
• Avoid adding salt while pressure cooking; it can toughen the lentils.
• Slightly overcooked green gram gives this curry its signature texture.
• Adjust spice levels to suit your family’s palate.
• Always temper on low heat to avoid burning spices and shallots.

• Store any leftover curry in an airtight container in the refrigerator for up to 2 days.
• Gently reheat with a little water to refresh consistency.
• Not suitable for freezing as the coconut may separate.

• Serve hot with Puttu for a traditional Kerala breakfast.
• Goes well with Steamed Rice, a drizzle of ghee, and a side of Thoran or Mezhukkupuratti.
• Add a crunchy Nadan Pappadam for a complete meal.
• Can also be served with Chapati or phulka for a lighter dinner.

Want to make this with a healthy twist? Try it with sprouted green gram! It adds an extra boost of nutrition and a unique texture to the curry. Learn how to sprout green gram here.

Tried this recipe? Leave a comment below and tell me how you served it!
Love Kerala food? Explore more Treasures from God's Own Country, or Onam Sadhya Recipes.
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KONGU STYLE KADANJA PACHAI PAYARU - MASHED GREEN GRAM

HOW TO COOK KONGU STYLE KADANJA PACHAI PAYARU - MASHED GREEN GRAM

Green Gram - Pachai Payaru

 

INGREDIENTS:

METHOD:

• Clean, Wash & Soak Green Moong Bean for about 1 hour.
• Once soaked drain and discard the water.
• Pour in 11/2 Cups of Water to the Green Gram and pressure cook on high flame for 3 Whistles.
• Reduce the flame to low and cook for another 3-4 Whistles.
• Switch off the flame and allow the pressure to release.
• Once cooked, add Salt to the Green Gram and mash it up with a Wooden Churner/Wooden Ladle.
• Meanwhile, heat Gingelly Oil in a Pan.
• Splutter Cumin Seeds on a very low flame.
• Care should be taken not to burn the Cumin Seeds which will alter the taste of the dish.
• Immediately add roughly chopped Shallots, Garlic Cloves, Green Chillies slit into two and Curry Leaves.
• Saute it on a medium flame until Shallots turn translucent.
• Pour in the Mashed Green Gram to the tempering and give a quick stir.
• Mix it thoroughly using a Wooden Churner/ladle until all the ingredients are mashed and well combined.
• Switch off the flame.
• Serve Kongu Style Kadanja Pachai Payaru hot along with steaming hot Rice and a hearty drizzle of Ghee.

NOTES :

• Soaking Green Gram quickens the cooking time.
• Soak it for at least 1 hour.  Can soak it overnight too.
• I have cooked Green Gram in a Pressure Cooker.  Alternatively, it can be cooked in a Saucepan.
• Green Gram should be slightly overcooked for this recipe.
• I have mashed the Green Grams with a Wooden Ladle. Alternatively, it can be ground(give it a quick pulse) in a Mixer/Blender/Food Processor.
• Adjust the number of Green Chillies to suit your spice level.
• Can use any type of Vegetable oil to cook this mashed Green Gram Recipe.

HOW TO MAKE SPROUTS - GREEN GRAM

HOW TO SPROUT GREEN GRAM

HOW TO MAKE SPROUTS - GREEN GRAM

HOW TO CHOOSE & SOAK GREEN GRAMS?

• Choose good quality beans for the purpose.
• Old & seasoned Green Grams do not sprout well.
• Rinse the Green Gram 2-3 times or until water runs clear.
• Rinsing the beans also helps to get rid of any contamination.
• Soak the Green Grams in clean tepid water.
• Use boiled & then cooled water or filtered water to soak the Green Grams.
• Soak the Green Grams for about 7-8 hours/overnight.
• Once soaked, drain the water used for soaking the Green Gram.
• Drain the soaked Green Grams in a Colander and rinse it once again in clean water.
• Now the Green Grams are ready to be sprouted.

METHOD 1:

SPROUTING THE GREEN GRAMS IN A CLOTH:

• Use a clean cloth for the purpose.
• Wash the Cloth in hot water and dry it before tying the soaked Green Grams.
• Now collect the drained Green Grams into the cloth.
• Tie it up with a knot.
• Place the knotted Cloth in a Container.
• The container should be such that water does not stagnate at the bottom.
• Place a stand at the bottom and then place the tied cloth over it.
• Discard any stagnated water at intervals.
• Cover the container with a meshed lid.
• Alternatively, you can tightly tie a piece of cloth & cover the container.
• Leave it undisturbed in a warm & dark place until the Green Grams Sprout.
• The time for sprouting totally depends upon the weather and temperature.
• Some Green Grams sprout within a few hours, but some take a few days to sprout.
• Sprinkle the Green Grams with water, if it takes longer than a day to sprout.
• Sprinkle, drain any excess water and place it again into the container.
• The cloth should remain damp throughout the germinating process.
• If it dries up, sprinkle some water to make it damp again.
• Follow the process until the Green Grams, sprouts well & the sprouts reach the desired length.
• If you want longer Sprouts, continue the process for a few more days.
• Once germinated, the sprouts can be stored in a refrigerator.
• Use it within 2-3 days.

METHOD 2:

SPROUTING THE GREEN GRAMS IN A CONTAINER

• Now collect the drained Green Grams into the container.
• Discard any stagnated water at intervals.
• Cover the container with a meshed lid.
• Alternatively, you can tightly tie a piece of cloth & cover the container.
• Leave it undisturbed in a warm & dark place until the Green Grams Sprout.
• The time for sprouting totally depends upon the weather and temperature.
• Some Green Grams sprout within a few hours, but some take a few days to sprout.
• Sprinkle the Green Grams with water, if it takes longer than a day to sprout.
• Sprinkle, drain any excess water and place it again into the container.
• The Grams shouldn't dry up and should remain damp throughout the germinating process.
• If it dries up, sprinkle some water to make it damp again.
• Follow the process until the Green Grams, sprouts well & are of the desired length.
• If you want longer Sprouts, continue the process for a few more days.
• Once germinated, the sprouts can be stored in a refrigerator.
• Use it within 2-3 days.

HOW TO MAKE SPROUTS - GREEN GRAM

HOW TO CHOOSE SPROUTED GRAMS

• Choose fresh, plump and crunchy sprouts
• The Sprouts shouldn't be slimy with any bad odour.
• Do not buy if the sprouts have wilted.
• Buy Sprouts which are stored in a refrigerated condition.
• If the sprouts are kept at room temperature, the sprouts will photosynthesize due to Sunlight which can make the sprouts turn into Green in colour.  Such sprouts may taste bitter.

CULINARY USES OF BEAN SPROUTS.

• Fresh Sprouted Green Grams can be eaten raw.
• They taste slightly sweeter and has a crunchy texture when the sprouts are fresh.
• Sprouted Green Grams can be used in Stir-fries, Curries or in Sundals.
• Add it along with fresh Vegetables and convert it into refreshing Salads.
• A typical South Indian Salad called KOSAMBARI is prepared with sprouted Green Grams, Cucumber and Carrots.
• Sprouted Green Grams can be ground into a batter along with spices and can be used to make Dosais/Uthappams/Adais.
• A slightly long Sprouted Moong Bean(Green Gram) called 'Taugeh' is a common ingredient in South East Asian Cuisine.
• It can be used to cook Stir-fries like Taugeh Goreng, Soups and it is also used as garnishes.
• Taugeh is one main ingredient used in South East Asian Spring Rolls(Popiah)/Vietnamese Spring Rolls.
• Sprouted Moong Bean(Green Gram/Taugeh is used in a variety of Noodle dishes like Mee Goreng, Pad Thai, Singapore Mee, Hokkien Mee, Bihun Goreng, Char Keuy Teow, Mee Rebus etc.,

HOW TO STORE SPROUTED GREEN GRAMS:

• Use it within 2-3 Days.
• Keep sprouted Green Grams refrigerated.
• Rinse it before using.

Important: Food Safety

• If the Green Grams takes a longer time(more than 2 days) to germinate, do not eat it raw. Cook and then eat it.
• Sprouts are common source of Bacterial contamination.
• Rinse it well before using it.