This simple sprouted moong stir-fry is made with whole green moong sprouts and fresh seasonal vegetables. It is a healthy and delicious recipe for breakfast or as a side in any meal.
I just got back from a month-long trip to India. A month is a long time to be away and though it’s been 3 days, I’m still settling back in. I was spoiled with simple, delicious recipes throughout the month. Did you see me picking up fresh vegetables to cook for the day in my parent’s garden? When I was leaving my parent’s home, my mom had packed me lunch box full of this sprouted moong stir-fry. My travel was almost for 16 hours and the stir-fry filled me for throughout the journey. It stayed good for all the time even in the Indian heat and was perfect to share with my co-passengers too 🙂
Back in Bucharest, I am so missing that pampering of fresh home-grown food :-). The first couple of days, the meals were simple dal khichdi and sandwiches. Slowly things are falling in routine. The suitcases are unpacked, laundry is all done, and groceries are bought. Last evening I also baked my weekly batch of granola and made a quick meal plan for the rest of the week. Two days ago, I had soaked whole moong beans (green gram lentils) and then tied them in a tea towel. Today morning they had sprouts beautifully and I made this simple sprouted moong stir-fry. It instantly took me back to India!
Benefits of Sprouted Moong
Sprouts are an essential part of our vegetarian (largely vegan) diet. Legumes, nuts, and seeds are highly concentrated and nutritionally potent food sources. 2 years ago, when we started exploring plant powered, whole grain foods; our nutritionist had specially emphasised on eating lots of sprouts. Below are just some benefits of eating sprouted moong:
- Sprouting helps in maximizing nutrition: Though moong beans are packed with proteins, vitamins, and minerals, their nutrients are most accessible when the dormant seed starts to become a live plant. The outer covering often contains anti-nutrients which makes it difficult to absorb the nutrients present in the seed. During sprouting the anti-nutrients are cast away and a powerhouse of nutrition is unlocked.
- Sprouting increases the levels of vitamins, minerals, and protein in moong beans. As the tiny leaves and rootlets are formed, sprouted moong beans have more chlorophyll which helps detoxify the body. They also have higher amounts of Vitamin A, C and D; iron, copper, and protein which helps build immunity and boost blood circulation.
- Sprouted beans are easier to digest. Moreover, sprouts contain live enzymes and lots of dietary fiber which further help in improving the digestive processes. The enzymes break down the food for easier digestion and the fiber helps in bulking up the stool making it easier to pass through the digestive tract.
- Eliminates Flatulence: Many lentil and beans cause flatulence due to the presence of certain carbohydrates. Sprouting eliminates these gas-producing starches.
How to Sprout Moong Beans
While you can buy sprouted moong in the markets, it is best to sprout at home as it is not only easy and economical; it also ensure the quality of water used for sprouting. Whole green gram or moong dal is one of the easiest lentil to sprout. You can read the detailed steps of how to sprout moong at home in this post, where I’ve also shared about sprouting more seeds, nuts, and grains like wheat.
This sprouted moong stir-fry can also be enjoyed raw, much like moong sprout salad, but just a little stir-frying in mustard oil adds a different taste and texture to the recipe. It also makes it perfect as a side to a meal and also as travel food.
If you like this recipe, please do take a moment to rate it and leave your feedback in the comments below. It will really encourage me!
Sprouted Moong Stir-Fry
Ingredients (1cup = 240ml; 1tbsp = 15ml; 1tsp = 5ml)
- 2 cups sprouted moong beans
- 1 tbsp mustard oil or any other cooking oil of your choice
- 1 tsp cumin seeds
- 1 inch fresh ginger chopped
- 1 green chili chopped
- ¼ cup onion finely chopped
- ¼ cup green bell pepper (capsicum), finely chopped
- ¼ cup carrots finely chopped
- salt to taste
- red pepper powder to taste
- ½ tsp turmeric powder
- 1 tsp dry mango powder (amchoor)
- 2 tbsp tomato chopped
- 1 tbsp lime juice
- fresh coriander leaves for garnish
- Wash the sprouted moong and leave in a colander to drain.
- Heat mustard oil in a wok.
- Once the oil is hot, add cumin seeds, ginger, and green chilies. Sauté for a few seconds.
- Add in chopped onion, bell pepper, and carrot. Mix well and cook for a minute.
- Add the sprouts, salt, pepper, turmeric, and dry mango powder. Mix and cook for another minute.
- Switch off heat. Mix in tomatoes, lime juice and chopped coriander leaves.
- Adjust seasoning and serve immediately or allow to cool before packing for lunch boxes. It tastes good both warm and cold.
- This stir-fry can be made with any sprouts or even a mix of different kind of sprouts.
- Many sprouts cannot be eaten raw and this stir-fry recipe is a great way of including sprouts in the diet.
- Even though moong sprouts can be eaten raw, if you are not sprouting at home and are not sure of the source water, lightly cooking the sprouts is a good way to remove any impurities.
- Nutritional Information is approximate information for 1 of 4 servings.
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Would love to start a conversation, share recipes, cooking experiences and food stories from India and around the world.
well prepared recipe.
Super easy recipe
Ahh, mommies house is our palace, we always get pampered, whatever be our age!!! Love the stir-fry, simple recipe, yet wonderful flavors and so fresh!!! Healthy and a hearty platter!
so true Priya! Mom’s never stop pampering us… no matter how old I get, when I am at my mom’s place, I become a child again 🙂 This one surely is a healthy and hearty one and perfect for all meals! 🙂
Sprouts stir fry bowls looks so tempting.. A great option for breakfast or anytime munching!! Surely can understand how one feels once back from the home trip, we do feel nostalgic for quite a few days!!
It has been about 2 weeks now and I feel my heart is still back home 🙂
Love sprouts and addition of veggies has made it more healthier and tasty. It will be ideal for any lunch or dinner with hot phulkas.
Definitely! I also love to snack on them just as is which makes them a perfect travel food as well! Thank you so much for dropping by 🙂
Had made a box of sprouts and now was wondering why it is still there in the fridge. thank you for the recipe, doing the stirfry right away. It is as if you read my mind.
so happy to have read your mind 🙂
Such healthy and filling preparation. Right now so missing some home cooked Indian food. It’s so nice to be pampered and have meals ready when one visits parents. I get pampered whenever I go to my chachi’s home.
awww!!! Food is such a quintessential way of Indian pampering 🙂 I grew up in a joint family, so chachi, tai, and mummy are all always pampering whenever we get back home!
Thank you so much for sharing your memories!
I simply love this dish and so does my young daughter who is usually a very fussy eater. It’s perfect for Chennai’s hot summer, such a light and healthy dish. Thank you for the detailed and eye-catching post. I felt I had to make it right away – and I did!
This made me so happy 🙂 I am so happy that your daughter also loves it. It is such a delicious way of getting lots of nutrition 🙂 I make sprouted moong stir-fry often too.
Thank you so much for sharing your experience! It encourages me to continue on this journey of food exploration!
Thank you for sharing. Beautiful recipe.
Glad you liked the recipe for Sprouted moong stir-fry.