Sprouted Moong stir-fry

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:

1. 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.
2. 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. 
3. 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. 
4. 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! 

4.58 from 19 votes

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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 minutes mins

Cook Time5 minutes mins

Total Time15 minutes 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

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

Instructions

• 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.

Notes

• 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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