Recipe 01 · no cooking
Moong Sprouts Salad
Ingredients
- 2 cups sprouted moong
- 1 small onion, finely chopped
- 1 tomato, finely chopped
- 1 cucumber, chopped
- 1 green chili, chopped (optional)
- 2 tbsp coriander leaves
- Juice of 1 lemon
- Salt and black pepper (or chaat masala) to taste
Method
- Mix all the ingredients in a bowl.
- Squeeze lemon juice over the salad.
- Toss well and serve immediately.
Recipe 02 · 10 minutes
Stir-Fried Moong Sprouts
Ingredients
- 2 cups moong sprouts
- 1 tsp oil
- ½ tsp mustard seeds
- ½ tsp cumin seeds
- 1 green chili, chopped
- ¼ tsp turmeric
- Salt to taste
- Coriander leaves
- Lemon juice
Method
- Heat oil and add mustard and cumin seeds.
- Add green chili and turmeric.
- Add sprouts and sauté for 4–5 minutes.
- Add salt, garnish with coriander, and finish with a squeeze of lemon.
Recipe 03 · 25 minutes
Moong Sprouts Curry
Ingredients
- 2 cups sprouts
- 1 onion, chopped
- 2 tomatoes, pureed
- 1 tsp ginger-garlic paste
- ½ tsp turmeric
- 1 tsp coriander powder
- ½ tsp red chili powder
- ½ tsp garam masala
- Salt to taste
- 1 tbsp oil
Method
- Sauté onion until golden, then add ginger-garlic paste.
- Add tomato puree and spices; cook until oil separates.
- Add sprouts and 1 to 1½ cups of water.
- Simmer for 10–15 minutes until the sprouts are tender.
- Garnish with coriander.
Recipe 04 · makes 8–10
Green Moong Sprouts Tikki
Ingredients
- 1 cup green moong sprouts
- 1 medium potato, boiled and mashed
- ¼ cup finely chopped onion
- 1 green chilli, finely chopped
- ½ tsp ginger, grated
- 2 tbsp coriander leaves
- ½ tsp cumin powder
- ½ tsp garam masala
- ¼ tsp turmeric
- Salt to taste
- 2–3 tbsp rice flour or oats powder
- 1–2 tsp oil for shallow frying
Method
- Steam the moong sprouts for about 5 minutes and allow them to cool.
- Grind the sprouts coarsely — don't make them into a smooth paste.
- Mix sprouts, mashed potato, onion, chilli, ginger and coriander.
- Add the spices, salt and rice flour/oats powder.
- Mix well and make small flat tikkis.
- Heat a tawa and lightly grease it with oil.
- Cook the tikkis on medium heat for 3–4 minutes on each side, until golden and crisp.
- Serve hot with mint chutney or curd.
Recipe 05 · 15 minutes
Sprouted Moong Dal Sundal
Ingredients
- 2 cups sprouted green moong
- ¼ cup grated fresh coconut
- 1–2 green chillies, finely chopped
- 1 dried red chilli
- 1 tsp mustard seeds
- ½ tsp urad dal
- 1 pinch asafoetida (hing)
- 1 tbsp oil
- A few curry leaves
- ¼ tsp turmeric
- Salt to taste
- 1–2 tsp lemon juice
Method
- Steam 2 cups of sprouted moong for about 5–7 minutes. They should remain slightly firm.
- Heat oil in a pan and add mustard seeds.
- Once they splutter, add urad dal, dried red chilli, green chilli and curry leaves.
- Add turmeric and a pinch of hing.
- Add the steamed sprouts and salt.
- Toss gently and cook for 2–3 minutes.
- Switch off the flame and mix in the grated coconut.
- Add lemon juice and serve warm.
Recipe 06 · makes 4–5
Sprouted Moong Pesarattu
Ingredients
- 2 cups sprouted green moong
- 1 small piece ginger
- 1–2 green chillies
- ½ tsp cumin seeds
- ¼ tsp turmeric
- Salt to taste
- ¼–½ cup water, as needed
- 1 small onion, finely chopped (optional)
- Coriander leaves
- 1–2 tsp oil for cooking
Method
- Steam the sprouts for about 5 minutes and let them cool.
- Add sprouts, ginger, green chilli, cumin, turmeric and salt to a blender.
- Add water little by little and grind into a smooth, slightly thick batter.
- Rest the batter for 10–15 minutes.
- Heat a tawa and lightly grease it.
- Pour one ladle of batter and spread it into a thin circle, like dosa.
- Sprinkle chopped onion and coriander on top if desired.
- Drizzle a few drops of oil around the edges.
- Cook until the bottom turns golden and crisp, then flip and cook briefly on the other side. Serve hot with chutney.