sprouted moong recipes, moong sprout salad
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5 from 6 votes

Sprouted Moong Stir-Fry

Simple sprouted moong stir-fry recipe made with whole green moong sprouts and fresh seasonal vegetables is a healthy and delicious recipe for breakfast or as a side in any meal.
Prep Time10 mins
Cook Time5 mins
Total Time15 mins
Course: Accompaniment, Breakfast, Main Course
Cuisine: Gluten-free, Indian, Vegan, Vegetarian
Keyword: Lentil recipe, sprouts recipe, Travel Food
Servings: 4 as side
Calories: 68kcal


  • 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.


Calories: 68kcal | Carbohydrates: 6.3g | Protein: 2.2g | Fat: 3.7g | Saturated Fat: 0.4g | Fiber: 1.5g | Sugar: 3.2g