Sprouted Kala Chana Ambti

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Like Sambhar is to Tamil Nadu, Amti is to Maharashtra. Amti is a flavourful dal preparation that is frequently prepared in Maharashtrian households. It is a versatile dish with many variants, and this particular one is a Sprouted Kala Chana Amti. It is rich in fibre and protein due to the use of kala chana, which is sprouted to ease digestion and improve the nutritional profile. When cooked with a masala paste of onions and dry spices, the Amti becomes quite irresistible, making it a perfect choice for weight watchers who like to enjoy tasty and spicy food.

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Preparation Time:    Cooking Time:     Makes 3 servings
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For the onion paste

  1. Combine all the ingredients in a broad non-stick pan and dry roast on a medium flame for 4 to 5 minutes or till the onions turn light brown in colour. Keep aside to cool slightly.
  2. Blend the mixture in a mixer to a smooth paste using 2 tbsp of water. Keep aside.

How to proceed

  1. Combine the sprouts, 1½ cups of water and salt in a pressure cooker, mix well and pressure cook for 3 whistles.
  2. Allow the steam to escape befoe opening the lid.
  3. Heat the oil in a deep non-stick pan and add the mustard seeds.
  4. When the seeds crackle, add the asafetida and curry leaves and sauté on a medium flame for a few seconds.
  5. Add the onions and sauté on a medium flame for another 30 seconds.
  6. Add the turmeric powder and chilli powder and sauté on a medium flame for a few more seconds.
  7. Add the onion paste and sauté on a medium flame again for 1 minute.
  8. Add the kala chana (along with water in which they were cooked) and salt, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasaionally.
  9. Serve immediately garnished with coriander.

Handy tip:

  1. For 1½ cups of sprouted kala chana, soak ¾ cup of raw kala chana in enough water in a bowl overnight, drain them and keep aside to sprout for 12 to 15 hours.

Masala Bhaat ( Health Recipe) 
Soya Mutter Pulao ( Cooking with 1 Tsp Oil) 
Spicy Sprouts Pulao 

Nutrient values per serving
56 kcal 2.4 gm 7.32gm 1.9 gm 1.3 gm

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 on 11 Jun 15 04:21 PM

Spicy, masaledar with true flavours of Maharashtrian cusine. Being cooked in just 1 teaspooon of oil, its extremely healthy.
 on 26 Nov 12 10:06 AM

Black Chana sprouted and pressure cooked. Lovely mildly spiced dry and rich in protein vegetable. Healthy recipe.