CHERUPAYAR THORAN - GREEN GRAM STIR FRY

     Cherupayar Thoran /Green Gram Stir Fry is a simple recipe prepared with Green Gram and simple seasonings.  These tiny looking crunchy dhal thoran with a mild nutty aroma serve best along with a Kanji - Rice Porridge.  Green Gram and Yellow Moong Dhal are extremely light and very easy to digest, all the more they are very easy to cook. Cherupayar Thoran /Green Gram Dhal Stir Fry is an extremely easy recipe but the trick to get perfectly cooked Green Gram Dhals plays a major role in the looks and texture of the dish.
     Green Gram and Yellow Moong Dhal are considered to be superfoods as they are packed with protein and very low in carbohydrates. Compared to other dhals, Green Gram Dhal is one of the low carb pulses & It is also rich in fibre. Green Grams are a rich source of Vitamins B & C and Manganese. As it is one of the easily digestible dhals, it is free from gas too.   Green Gram with its loads of nutritious values is one of the best Protein which can be induced in a Vegetarian Meal.
    Green Grams are quite a beneficial Dhal variety which has special mention in Ayurvedic Scripts and it is used in Traditional Chinese Medicines for its various medicinal values.  Green Grams can be induced into our daily diet.  It is a versatile Dhal which can be easily converted into Salads, Soups, Stir fries, Curries, Dosas, Desserts and snacks.  Sprouted Green Grams are more nutritious and loaded with health benefits.

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.

For more MOONG DHAL Recipes, Click here...

Course - Side dish
Spice Level - Moderate
Difficulty - Easy
Serves - 3-4
Author - SM

Preparation Time - 5 -10 Minutes
Soaking Time - 30 Minutes - 1 Hour(Optional )
Cooking Time - 15 - 20 Minutes

To read about Moong Dhal and its Benefits, Click here...

INGREDIENTS : 

For Cherupayar/Green Gram Thoran:

Cherupayar/Green Gram Dhal - 1/2 Cup
Turmeric - a Pinch(Optional)
Salt - To Taste
Ghee - 1/2 Tspn(Optional)
Water - 11/2 Cups

For Tempering & Seasoning :

Oil - 2 Tspn
Mustard Seeds - 1 Tspn
Dry Red Chilly - 1 No.
Curry Leaves - a Sprig
Shallots - 4-5 Nos.
Garlic - 2 Cloves
Green Chillies - 2 Nos.
Grated Coconut - 3 Tbspn
Sugar - A Pinch(Optional)

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.