Friday, April 6, 2012

Fenugreek and mung dumplings

Split de-husked mung (Source)
Mung/moong/green gram is a legume in the same plant family as peas and lentils. It is a high source of protein, fiber and antioxidants, and nutrients including manganese, potassium, magnesium, folate, copper, zinc and various B vitamins. Mung beans are one of the healthiest sources of plant protein.

Mung bean/ green whole gram is also available in its split de-husked form. Once de-husked, these beans are yellow in color. Mung dumplings are made from these lentils. The pulse is soaked for a couple of hours and then coarsely ground with dry spices. Small spoonfuls of this mixture are dropped on to greased plates and sun dried for about 2 days. These dumplings can be stored in air tight containers for a few months. A great food preservation method. You can buy these at the Indian grocery stores.       

Methi/fenugreek is a green leafy vegetable with oblong slightly bitter leaves and is used as a herb (dried leaves), fresh veggie (fresh leaves, sprouted seeds) and as a spice (seed form). Used extensively in the Indian cuisine it is a rich reservoir of medicinal properties with several health benefits. Read more about it here.

This unique very earthy and rustic dish from the Marwadi kitchen is a lip smacking stir fry that can be made in minutes and adds a multitude of flavor to the dinner table.

Fenugreek and mung dumplings/mung vadi/mangori (मेथी मंगौड़ी / मूँग वड़ी )
Sun dried mung dumplings (मूँग वड़ी)
2 bunches methi (fenugreek)
About 20 sun dried mung dumplings
2-3 tbsp oil
Pinch hing (asefoetida)
1/4 tsp mustard seeds
1/4 tsp cumin seeds
Few curry leaves
1 small red onion chopped fine
1/2 inch fresh ginger, julienne
2 small tonatoes, pureed
1/4 tsp turmeric powder
1 tsp coriander powder
1/2 tsp red chili powder
Salt to taste
1/2 cup water
Fresh coriander to serve
  1. Wash and drain the methi leaves. Chop fine and keep aside.
  2. Heat oil in a pan on medium. Add the dried mung dumplings and fry for a few minutes till they turn golden. 
  3. Remove from heat, drain and keep aside.
  4. In the remaining oil in a pan, add the hing, mustard and cumin seeds and let them crackle for a few seconds. Add curry leaves and onion. Saute on medium high for a few minutes till golden brown. 
  5. Add tomato, ginger and rest of the dry spices. Saute till you see oil at the sides of the pan. At this point add the chopped methi and fry for 1-2 minutes. 
  6. Add the fried mangori/mung dumplings and water. Bring to boil and simmer. Cook covered till methi and mung vadi is cooked through. By this time all water should have dried up. If not then cook on high to dry up the water.  
  7. Remove from heat, garnish with fresh coriander leaves and serve hot with roti.

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