Green Moong Sprouts Masala Stir Fry Recipe

Looking for something healthy and protein rich? Then this green moong sprouts stir fry is just what you need. They are a good source of protein and also packed with key vitamins and minerals. I am not going to go deep into why they are good for you. But I am going to give a delicious recipe that is tasty and good for you

This green moong sprouts stir fry is my mom’s recipe. My mom always used to make a salad with these sprouts and it was simple. Just toss some carrots, tomatoes, onions, cucumber, cooked sprouts, lime juice salt and coriander leaves to make a super yummy salad. It is a really good way to eat them. And that’s what I was going to do. I needed a salad. But I realized that I needed something for my hubby’s lunch box the next day. So instead of doing 2 recipes, I decided on this one. I still wanted it to be a little fresh and not too spicy for it to be eaten like a salad. And this was perfect.

Sprouting these green moong or any beans is so simple or so I have heard. Traditionally, you have to soak them overnight with sufficient water. Discard the water the next day and cover the swelled beans with a cheese cloth and let them rest. Wash and drain them and repeat this process for couple of days until you see tiny little whites sprouting out of them.

As simple as it sounds I have always been very bad at sprouting. I am not sure what I do wrong. But they just would not sprout properly for me. So my hubby gifted me this amazing little gadget that makes sprouting soo much easier. If are a pro at sprouting forget about this. But for people like me, you need this or something like this. All you do is arrange the beans/ seeds in the trays and water them as you would water the plant. keep doing it for a couple of days and you are done!! Here’s a link of what I use –

seed sprouter

Check out this product. It has made my life easier. I am sure there are many products like these that should work well too.

So back to this green moong sprouts stir fry recipe – Cook these green moong however you are comfortable with. I just used my instant pot. You can keep them a little crunchy ( I prefer it that way) or have them soft. If you want to eat it like a side dish with your rotis, it is better to have them a little soft. Also do not cook them after you add the tomatoes, lemon juice and coriander leaves. They give some freshness to the dish. If you are one of those people who do not like raw tomatoes, go ahead and cook them along with the onions. But I strongly recommend using them in the end 🙂

4.34 from 3 votes

Green moong sprouts masala stir fry

A tangy spicy sprouts stir fry with lemon, coriander and sambar powder that makes an excellent salad or a side for your rotis.

Course: Salad, Side Dish

Cuisine: Indian

Keyword: instant pot

Author: Preethi Venkatram

Ingredients

1 cup sprouted green moong
1 small onion chopped finely
11/2 tsp garlic chopped finely
1 small tomato chopped
¼ tsp turmeric powder
½ tsp cumin seeds
¼ tsp asafoetida
1 tsp sambar powder or substitute with 1 tsp coriander powder + ½ tsp chilly powder
¼ tsp garam masala
11/2 tsp olive oil or any cooking oil of your choice
Lemon juice to taste
Salt to taste
¼ tsp sugar
1 tbsp coriander leaves chopped

Instructions

stove top method

Cook the moong sprouts in a pressure cooker. I cook it in high flame for 1 whistlewith little water. Or you could steam them until they are cooked according to your preference.
Add some oil to a pan, and add some cumin seeds, asafoetida, turmeric powder and let the cumin splutter.
Now add the chopped garlic and fry for a minute. Then add the finely chopped onions and saute it until they are nice and translucent.
Add the sambar powder, garam masala, cooked sprouts, salt, sugar and mix everything well. Sprinkle some water (about 2 tbsp) and close the pan with a lid. Let it cook for 2 minutes.
Finally add the chopped tomatoes, coriander leaves and lemon juice to taste and switch off. Serve with rice / rotis or you can eat it like a salad.

Instant pot method

First lets cook the sprouts. I steamed them for about 7 to 8 minutes in my instant pot.
Add some oil to the instant pot pan and switch on saute mode. Now add some cumin seeds, asafoetida, turmeric powder and let the cumin splutter.
Now add the chopped garlic and fry for a minute. Then add the finely chopped onions and saute it until they are nice and translucent.
Add the sambar powder, garam masala, salt, sugar and mix everything well. Cook for couple of minutes.
Now add the steamed moong sprouts and mix well. Let it cook for a minute or so in low heat.
Finally add the chopped tomatoes, coriander leaves and lemon juice to taste and switch off. Serve with rice / rotis or you can eat it like a salad.

Recipe Notes

If you like your sprouts to be more crunchy or well cooked, adjust the steam time accordingly. For crunchier sprouts, you would steam for lesser time and vise versa.