Tea time snacks are an important part of Indian culture especially in our region. A mid morning tea at 11 and an afternoon tea at 4 is a mandatory habitual custom in this region. This tea is often accompanied with some ligh snacks mostly fried ones. During the beginning of this century it was mostly healthy, simple foods like flattened rice flakes, puffed rice and the like with some flavorings. By mid century it started turning more innovative and colorful as revolution is food and agriculture took place. This era saw the emergence of varieties of fritters, sweet and savory, pakodas, samosas and cutlets.
Today I’m sharing with you one such dish, which is very widely prepared in all parts of India with some variations. We call it Sukhiyan which is also known as fried modak. Mung beans are used in our place. Split chick peas version is also there. Mung beans is one legume which is consumed on a higher percentage in my house. Mung bean sprouts is the favorite among them. Then we make stir fries, sautees and curries with this super healthy beans.
Mung beans holds a special place among the legumes, a type of small, green legume in the same plant family as peas and lentils — is a high source of protein, fiber, anti oxidants and phytonutrients. Although in most parts of the world they’re less popular than other bean varieties, like chick peak or black beans, mung beans have some huge health benefits to offer!
While mung beans may be new to most people in the U.S, they’ve been a part of traditional Ayurvedic diets in India for thousands of years. Mung beans are considered “one of the most cherished foods” in the ancient Indian practice that’s been a traditional form of medicine since roughly 1,500 B.C. These days, mung beans are beginning to pop up in protein powders, canned soups and in restaurant dishes state-side. So here’s what you need to know about mung beans:
Mung beans are a high source of nutrients including: manganese, potassium, magnesium, folate, copper, zinc and various B vitamins. They are also a very filling food, high in protein, resistant starch and dietary fibres. You can find mung beans in dried powder form, as whole uncooked beans, “split-peeled” form (just like you’d find split green peas), as bean noodles, and also as sprouted seeds (which are the kind you’d see used on sandwiches or salads).
Their dried seeds may be eaten raw, cooked (whole or split), fermented, or milled and ground into flour. Because of their high nutrient density, mung beans are considered useful in defending against several chronic, age-related diseases, including heart disease, cancer, diabetes and obesity.
Clinical evidence continues to show that plant-derived foods have various potential health benefits, including lowering inflammation. Health experts recommend that plant-based foods make up a large portion of every person’s diet, and many worldwide health organizations have recommended an increase in the intake of plant-derived foods to improve health status and to prevent chronic diseases. Among plant-based sources of protein and nutrients, mung beans are one of the foods gathering the most attention.
As you’ll come to learn, mung beans are one of the healthiest sources of plant protein there is when you consider how many other nutrients they contain in addition to amino acids (the building blocks of proteins). As the Journal of Chemistry Central puts it, “mung beans have biological activities including antioxidant, antimicrobial, anti-inflammatory, antidiabetic, antihypertensive, lipid metabolism accommodation, antihypertensive and antitumor effects.”
Dried mung beans are soaked in water and pressure cooked. I’m adding organic molasses to sweeten this dish. Traditionally molasses/jaggery is used for this dish which is also healthy way of sweetening the dish. Addition of grated coconut along with some cardamom powder is the only flavor in this snack.Mung bean is the star of the dish and its taste is the highlight of this dish. A dollop of ghee is good for health which is gone into the making of this dish.
A well matched pair to go with your tea, this is very popular during the rainy season. so enjoy your rains with piping hot cup of tea and these Sukhiyans.
Wash and soak the mung beans in water for 5 hours.
Pressure cook the beans in enough water to a soft consistency.(should be able to mash up a bit)
Heat a pan and add the grated coconut. Saute for a minute.
Add the cooked beans along with water if any. Combine well and allow it to dry up if there is water.
Add the molasses and cardamom and keep stirring until you get a thick mushy mixture. Allow this to completely cool down.
Combine all the ingredients of the batter except water. Add water in batches until you get a semi thick batter which will coat the beans balls.
Heat oil in a wok.
Make lemon sized balls with the cooled mixture.
Dip in the batter and coat thoroughly.
Deep fry in oil until lightly golden in color.
Serve hot with tea.