Sprouted Green Moong Stir Fry

Ingredients

For Sprouting

250–300 grams whole green moong

For the Stir Fry

3 onions, finely chopped

3 tomatoes, finely chopped

4–5 green chillies, finely chopped

Salt to taste

1 tbsp ginger garlic paste

Small ball of tamarind (soaked in hot water, pulp extracted)

1 cup grated coconut

Spices

¼ tsp pepper powder

½ tsp turmeric powder

1 tbsp East Indian bottle masala powder

¼ tsp asafoetida (hing)

Method

Step 1: Sprouting the Moong

Wash and soak the green moong for up to 6 hours.

Drain and transfer to a colander. Cover lightly and place over a bowl.

Leave for another 6–8 hours until the moong sprouts.

Rinse the sprouts, then boil in sufficient water until just cooked (do not overcook).

Drain and allow to cool.

Step 2: Prepare the Stir Fry

Heat oil in a pan and sauté the chopped onions until lightly browned.

Add tomatoes, green chillies, and a little salt. Cook until tomatoes soften.

Add ginger garlic paste and about 1 cup water.

Add pepper powder, turmeric, bottle masala, and asafoetida. Cook for a minute.

Add the cooked sprouted moong and mix well.

Adjust seasoning, cover, and cook for 2 minutes, stirring occasionally.

Add tamarind pulp and cook for another 2 minutes.

Finally, add grated coconut and mix well. Cook for 1 minute.

Serve hot with chapatis.

Tips

Sprouting time:

6–8 hours gives short, fresh sprouts — this is ideal for stir fries and gives the best texture.

After cooking the sprouts:

Drain well and give them a quick rinse under running water. This helps stop further cooking and keeps the grains separate.

Or

You can steam the sprouts instead of boiling to retain more nutrients and a better bite.

Masala Substitutes

Use Malwani masala powder in place of East Indian bottle masala.

Homemade spice mix (quick alternative):

2 tsp coriander powder

1 tsp cumin powder

½ tsp pepper powder

¼ tsp asafoetida (hing)

Chilli powder as per taste

¼ tsp garam masala powder