A warm, spiced, and deeply nourishing soup made from sprouted horse gram, Ulava Chaaru is a beloved comfort food in many South Indian kitchens. Traditionally simmered for hours, this version uses sprouted horse gram to enhance digestibility and nutrient availability, making it easier on the gut while retaining its rich earthy flavor. With warming spices, tamarind tang, and a garlic-infused base, this soup is perfect for cooler days or gentle cleansing.
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Why This Recipe Works
- Sprouting Boosts Nutrition: Sprouted horse gram is richer in antioxidants, has better protein digestibility, and is gentler on the stomach.
- Flavorful and Comforting: The tamarind, tomatoes, garlic, and rasam powder create a layered, savory broth with a mild kick.
- Versatile Base: You can sip it as a soup or pair it with hot rice or millet for a light meal.
- Gut-Friendly Ingredients: Using sprouted legumes, tamarind or lemon, garlic, and cumin supports digestion.
Step-By-Step Instructions
- Sprout the Horse Gram:
- Take 1 cup of dried horse gram and soak for 6–7 hours.
- Drain the water, rinse, and sprout by keeping it lightly covered, rinsing twice a day.
- Allow to sprout for about 3 days.
- Cook the Sprouted Gram:
- Boil 15 cups of filtered water.
- Add the sprouted horse gram and boil for 20 minutes.
- Strain and set the water (cooking broth) aside.
- Reserve 1 cup of cooked horse gram and blend it into a paste. Set aside the remaining for another dish (like chaat).
- Make the Soup Base:
- In a large saucepan, heat 3 tbsp olive oil.
- Add crushed garlic (about 5–6 cloves), 1 tsp cumin seeds, and a handful of curry leaves. Sauté until fragrant.
- Add 4 diced tomatoes and cook for 10 minutes on medium heat until soft.
- Add Spices and Paste:
- Stir in 1–2 tsp rasam powder (store-bought), 1 tsp black pepper powder, and 1 tbsp Celtic or pink salt. Adding 1 tsp chilly powder is optional
- Mix in the blended horse gram paste and combine well.
- Add Tamarind or Lemon and Broth:
- Add 1 tbsp tamarind paste (or 3 tbsp lemon juice). I make tamarind paste at home from fresh tamarind.
- Pour in the reserved cooking liquid from the boiled horse gram.
- Simmer and Finish:
- Let the soup simmer for 10 minutes on medium flame.
- Garnish with fresh cilantro or mint leaves before serving.
- Serve with hot steamed rice or you can have it by itself as soup
Ingredient Notes
- Horse Gram (Ulavalu): A high-protein, high-fiber legume popular in South Indian cuisine. Sprouting it enhances nutrient bioavailability.
- Olive Oil: Adds richness, but you can use cold-pressed sesame oil or ghee for a traditional taste.
- Garlic & Cumin: Help improve digestion and give depth of flavor.
- Rasam Powder: You can use homemade or store-bought. If unavailable, substitute with a mix of coriander powder, red chili powder, and a pinch of hing (asafoetida).
- Tamarind or Lemon Juice: Tamarind gives the classic tang, but lemon works for a lighter, fresh variation.
- Celtic or Pink Salt: Adds minerals and depth; regular salt works too.
FAQ
Q: Can I use unsprouted horse gram?
A: You can make it just with soaked horse gram, but it’s harder to digest. Sprouting reduces antinutrients like phytic acid and enhances protein utilization.
Q: Can I make this soup in a pressure cooker or Instant Pot?
A: Yes, pressure cook sprouted horse gram with water for 3–4 whistles, then strain and follow the rest of the recipe.
Q: How long can I store the soup?
A: It keeps well in the fridge for up to 3 days. Reheat gently before serving.
Q: What can I do with the leftover cooked horse gram?
A: Use it for Sprouted Horse Gram Chaat, add to salads, or sauté with spices and grated coconut.
Variations and Tips
- Oil Options: Ghee or cold-pressed sesame oil adds a more traditional flavor.
- Herb Additions: Try adding fresh mint along with cilantro for a refreshing twist.
- Spice Boost: Add a pinch of hing (asafoetida) or crushed black pepper for more heat.
- Soup Thickness: Add more or less horse gram paste depending on how thick you want your soup.
- Make It a Meal: Pair it with hot brown rice, millet, or a small bowl of cooked quinoa.
Why You’ll Love This
- It’s gut-friendly, nourishing, and comforting.
- It’s packed with plant-based protein and minerals.
- A warm, spiced bowl that can double as a light meal or an appetizer.
- It brings the wisdom of traditional cooking into modern functional wellness.
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