Sprouted Moong Sabzi
A wholesome and protein-packed stir-fry made with sprouted moong beans, onions, and tomatoes. This simple, nutritious dish is lightly spiced and perfect for a healthy breakfast or light meal.
For 4 servings
Prepare the sprouted moong.
If starting with dry moong beans, rinse them well and soak in ample water for at least 8 hours or overnight. Drain the water completely, transfer the beans to a muslin cloth or a sprouting jar. Keep in a warm, dark place for 24-48 hours, rinsing once or twice a day, until sprouts of about 1/2 inch appear.
TIPEnsure the beans are just moist, not waterlogged, to prevent them from spoiling during sprouting.Prepare the vegetables.
Finely chop the onion and tomatoes. Grate the ginger and mince the garlic. Slit the green chili.
Make the tempering.
- Heat mustard oil in a pan or kadai over medium heat until it's lightly smoking.
- Reduce the heat, then add the cumin seeds and let them splutter.
- Add the pinch of asafoetida and stir for a few seconds.
TIPHeating mustard oil well is important to remove its pungent raw taste.Sauté the aromatics.
- Add the chopped onion to the pan and sauté until it turns soft and translucent.
- Add the grated ginger, minced garlic, and slit green chili.
- Sauté for another minute until the raw smell of garlic disappears.
Cook tomatoes and spices.
- Add the chopped tomatoes and cook until they become soft and pulpy.
- Add the turmeric powder, red chili powder, coriander powder, and salt.
- Mix well and cook for 2-3 minutes, until the oil starts to separate from the masala.
Cook the sprouted moong.
- Add the sprouted moong to the pan and mix gently to coat them with the masala.
- Pour in the water, stir, and bring to a simmer.
- Cover the pan and cook on low heat for 5-7 minutes, or until the sprouts are tender but still retain a slight crunch.
TIPAvoid overcooking the sprouts as they can become mushy. They should have a pleasant, firm bite.Finish and garnish the sabzi.
Turn off the heat. Stir in the garam masala and fresh lemon juice. Garnish with chopped coriander leaves and serve hot.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a slightly different flavor, you can add a pinch of amchur (dry mango powder) along with the garam masala.
- 2Don't overcook the sprouts; they should remain slightly crunchy for the best texture and nutritional value.
- 3You can add other finely chopped vegetables like carrots or bell peppers along with the onions for extra nutrition.
- 4If you're short on time, you can pressure cook the sprouts with a little water for just one whistle.
- 5This sabzi can be stored in an airtight container in the refrigerator for up to 2 days.
Frequently asked questions
Yes, it is extremely healthy. Sprouting increases the nutritional value of moong beans, making them richer in protein, fiber, vitamins, and minerals. It's a low-calorie, high-protein dish that's great for weight management and overall health.



