Moong sprouts curry

If you have been eating out lately and feel like cooking up something for a healthy lunch or dinner, here is something you can make within an hour with some pre-prep if required.

Moong or mung bean also known as green gram is one of the plant species that belongs to the legume family. It is mainly cultivated in East and Southeast Asia and the Indian subcontinent. It is used as an ingredient in both savoury and sweet dishes.

Ingredients:

  • 250 grams moong bean sprouts
  • 2 medium sized green chillies
  • 2 medium sized onions
  • 1 medium sized tomato
  • 5 to 6 medium sized garlic cloves or 1/2 teaspoon of garlic paste
  • 2 to 3 tablespoons split chickpeas (Chana)powder
  • 1/2 teaspoon turmeric powder
  • 1/4 teaspoon red chilli powder (optional)
  • 4 tender twigs of coriander
  • Salt to taste
  • Olive oil
  • Water

Serves: 4 (serves 2 if devoured)

Overall preparation time: 30 – 45 minutes

Quick tip: Double the quantity of ingredients depending on the number of people ready to devour

Method: Sprouting, Peeling, Chopping, Frying, Grinding

  1. If the pulses are not sprouted, wash and rinse them and then soak them in water overnight and they will be ready in the morning. (There are readymade sprouts available in stores and markets)
Sprouted moong
  1. Cut the green chillies vertically into two without splitting it completely
  2. Peel off and chop the onions into small pieces. Finely chop coriander twigs and the tomato. Keep aside.
  3. Peel off the garlic and make a paste if you are not using a readymade paste. Keep aside.
  4. If you don’t have the powder, fry the split chickpeas, let it cool and then grind it in your blender and keep aside

Method: Preparation

  1. Add the sprouted moong with a little salt to a pressure cooker and let it cook for 3 whistles (this is for faster cooking, you can alternatively let it cook in step 8 too). Keep aside while the pressure eases off.
  2. Pour 2 to 3 tablespoons of oil and fry the chopped onions, tomato and the green chillies in a cooking pan
  3. Add some salt and turmeric powder
  4. Keep frying till the onions turn translucent and the tomato is cooked enough
  5. Add the garlic paste later (it tends to suck a lot of oil so might end up adding more oil if you add it before the onions and tomato get cooked) and continue frying
  6. Add the sprouts to this mix (either directly or better if from the pressure cooker)
  7. Add a small quantity of water and some salt for consistency and taste
  8. Keep the pan/skillet closed and stir once in a while to make sure the sprouts are getting cooked and not getting burnt
  9. In 10 – 15 minutes the sprouts are cooked. Check for salt and spices.
  10. Now add some chickpeas powder and continue stirring
  11. When you see it has mixed well, take it off the stove

Optional: You can add 2 to 3 pinches of red chilli powder if you like it spicier than it already is

Here is what 100 grams of moong can do for you when sprouted and boiled.

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Here is what 100 grams of moong stir fry can do for you.

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Your moong sprouts curry is ready. Garnish it with some chopped coriander and serve it hot with chapatis or as a side dish with rice. It goes well with both.

You should also try the same recipe with a mix of sprouts, there will be certain tweaks though; so I will make another post sometime later.

Beautiful image sources: piping pot curry and shutterstock

4 thoughts on “Moong sprouts curry

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