In today’s fast-paced world, it’s easy to get caught up in a busy lifestyle that prioritizes convenience over nutrition. However, with just a little bit of creativity and some simple swaps, you can make a significant impact on your health without sacrificing flavor. One such superfood is sprouted moong, which is packed with protein, fiber, and essential vitamins and minerals. In this article, we’ll explore 18 delicious and nutritious recipes that feature sprouted moong as the main ingredient. From salads to dosas, soups to stir-fries, we’ve got you covered with a variety of options to suit every taste and dietary need.
Sprouted Moong Salad with Lemon Dressing
This refreshing salad combines the nutritional benefits of sprouted moong beans with a tangy and zesty lemon dressing, perfect for a light and healthy meal or snack.
Ingredients:
– 1 cup sprouted moong beans
– 2 cups mixed greens (arugula, spinach, lettuce)
– 1/4 cup cherry tomatoes, halved
– 1/4 cup thinly sliced red onion
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the mixed greens, sprouted moong beans, cherry tomatoes, and red onion.
2. In a small bowl, whisk together the lemon juice and olive oil to make the dressing.
3. Pour the dressing over the salad and toss to combine.
4. Season with salt and pepper to taste.
Cooking Time: None (assemble just before serving)
Enjoy your delicious and nutritious Sprouted Moong Salad with Lemon Dressing!
Sprouted Moong Chaat with Tamarind Chutney
Moong sprouts add a burst of nutrition and flavor to this popular Indian street food, paired with a tangy tamarind chutney for a delightful snack.
Ingredients:
– 1 cup sprouted moong beans
– 2 cups water
– 1/4 cup tamarind paste
– 1/4 cup date syrup or jaggery powder
– 1 tablespoon lemon juice
– Salt, to taste
– Chopped cilantro, for garnish (optional)
Instructions:
1. Rinse the sprouted moong beans and soak them in water for at least 2 hours.
2. Drain and rinse the moong beans again.
3. In a blender or food processor, combine tamarind paste, date syrup or jaggery powder, lemon juice, and salt. Blend until smooth to make the tamarind chutney.
4. Serve the sprouted moong beans in small bowls or glasses. Top with a spoonful of the tamarind chutney and garnish with chopped cilantro, if desired.
Cooking Time: 2 hours (including soaking time)
Sprouted Moong and Cucumber Raita
This raita recipe is a perfect blend of creamy yogurt, crunchy sprouts, and refreshing cucumber, making it an ideal side dish for hot summer days.
Ingredients:
– 1 cup sprouted moong (green gram)
– 2 medium cucumbers, peeled and grated
– 1/2 cup plain yogurt
– 1 tablespoon lemon juice
– Salt to taste
– Chopped cilantro or scallions for garnish (optional)
Instructions:
1. In a bowl, combine the sprouted moong, grated cucumber, and salt.
2. Mix well until the ingredients are evenly combined.
3. Add the plain yogurt and lemon juice; mix until smooth.
4. Refrigerate for at least 30 minutes to allow the flavors to meld.
5. Garnish with chopped cilantro or scallions, if desired.
6. Serve chilled.
Cooking Time: 15 minutes (including preparation time)
Sprouted Moong Stir-Fry with Bell Peppers
A flavorful and nutritious stir-fry that combines the benefits of sprouted moong beans with the crunch of bell peppers. This recipe is quick, easy, and packed with protein, fiber, and vitamins.
Ingredients:
– 1 cup sprouted moong beans
– 2 cups mixed bell peppers (any color), sliced
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon soy sauce (or to taste)
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the onion and garlic; cook until the onion is translucent, about 3-4 minutes.
3. Add the bell peppers; cook until they start to soften, about 5 minutes.
4. Add the sprouted moong beans; stir-fry for about 2-3 minutes or until they’re well combined with the vegetables.
5. Season with soy sauce (or to taste) and salt and pepper as needed.
6. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: About 15-20 minutes
Sprouted Moong and Tomato Soup
This vibrant soup is a perfect blend of Indian flavors and healthy ingredients, making it an excellent option for a quick and satisfying meal. With the added nutrition from sprouted moong, this recipe is sure to become a staple in your kitchen.
Ingredients:
– 1 cup sprouted moong (split green gram)
– 2 cups diced tomatoes
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt, to taste
– 4 cups vegetable broth
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until translucent.
3. Add the minced garlic and cook for an additional minute.
4. Add the diced tomatoes, sprouted moong, cumin, and salt. Stir well to combine.
5. Pour in the vegetable broth and bring the mixture to a boil.
6. Reduce heat and simmer for 15-20 minutes or until the soup has thickened slightly.
Cooking Time: 20 minutes
Sprouted Moong Dosa with Coconut Chutney
This recipe combines the nutritional benefits of sprouted moong beans with the simplicity and flavor of a traditional dosa, served alongside a creamy coconut chutney.
Ingredients:
For the Sprouted Moong Dosa:
– 1 cup sprouted moong beans
– 1/2 cup rice flour
– 1/4 teaspoon salt
– 1/4 teaspoon baking soda
– 1/2 cup water
For the Coconut Chutney:
– 1 cup grated coconut
– 1/2 cup yogurt
– 1 tablespoon lemon juice
– 1/2 teaspoon salt
– 1/4 teaspoon cumin powder
– 1/4 teaspoon coriander powder
– Water (as needed)
Instructions:
1. Soak the sprouted moong beans in water for at least 8 hours. Drain and blend with rice flour, salt, and baking soda until a smooth batter forms.
2. Heat a non-stick pan over medium heat. Pour a small amount of batter onto the pan and spread evenly to form a dosa.
3. Cook for 1-2 minutes or until the dosa is lightly browned. Flip and cook for an additional minute.
4. To make the coconut chutney, blend all ingredients together in a blender until smooth. Add water as needed to achieve desired consistency.
Cooking Time: 15-20 minutes
Sprouted Moong and Pomegranate Salad
A refreshing and nutritious salad that combines the nutty flavor of sprouted moong with the sweet tartness of pomegranate, perfect for a light lunch or dinner.
Ingredients:
– 1 cup sprouted moong
– 1/2 cup pomegranate arils
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt to taste
Instructions:
1. In a large bowl, combine the sprouted moong and chopped cilantro.
2. In a small bowl, whisk together the lemon juice and olive oil.
3. Pour the dressing over the moong mixture and toss to coat.
4. Fold in the pomegranate arils.
5. Season with salt to taste.
Cooking Time: None! This salad is ready in just 5 minutes!
Sprouted Moong Idli with Sambar
Start your day with a nutritious and flavorful breakfast by combining the goodness of sprouted moong dal with the traditional Indian idli. This recipe is easy to make and packed with protein, fiber, and vitamins.
Ingredients:
– 1 cup sprouted moong dal
– 2 cups water
– 1/4 teaspoon salt
– For sambar:
+ 1 onion, chopped
+ 2 cloves garlic, minced
+ 1 tomato, diced
+ 1 teaspoon sambar powder
+ 1 cup water
– For idli:
+ 1 tablespoon fenugreek seeds (optional)
Instructions:
1. Rinse the sprouted moong dal and soak it in water for 4-5 hours.
2. Drain the water and blend the sprouted moong dal with 2 cups of fresh water, salt, and fenugreek seeds (if using) to make a smooth batter.
3. Heat the idli stand or greased cups. Pour the batter into the cups, leaving some space at the top.
4. Steam the idlis for 15-20 minutes or until they are cooked through.
5. For sambar, sauté the onions, garlic, and tomato in a pan with a little oil. Add the sambar powder and water, and bring to a boil.
6. Simmer the sambar for 10-15 minutes or until it thickens slightly.
Cooking Time: 40-45 minutes
Sprouted Moong and Beetroot Salad
A refreshing and healthy salad that combines the nutty flavor of sprouted moong with the sweet earthiness of beetroot, perfect for a quick lunch or dinner.
Ingredients:
– 1 cup sprouted moong
– 2 medium beetroot, peeled and diced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt, to taste
Instructions:
1. In a large bowl, combine the sprouted moong and beetroot.
2. Sprinkle the chopped cilantro over the top.
3. Drizzle the olive oil and lemon juice over the salad.
4. Season with salt to taste.
Cooking Time: 10 minutes ( preparation time only)
This salad is best served immediately after preparation, while the flavors are still fresh and vibrant. You can also customize it by adding other ingredients like cherry tomatoes or crumbled feta cheese.
Sprouted Moong Sundal with Fresh Coconut
Sundals are a popular Indian snack made from sprouted legumes, and this recipe adds a creamy twist by incorporating fresh coconut. This dish is not only delicious but also packed with protein, fiber, and vitamins.
Ingredients:
– 1 cup sprouted moong beans
– 1/2 cup fresh coconut chunks
– 1 small onion, finely chopped
– 1/4 teaspoon salt
– 1 tablespoon lemon juice
– 1 tablespoon vegetable oil
Instructions:
1. Rinse the sprouted moong beans and drain well.
2. Heat the oil in a pan over medium heat. Add the chopped onion and sauté until translucent.
3. Add the sprouted moong beans, salt, and lemon juice to the pan. Stir well to combine.
4. Cook for 2-3 minutes or until the moong beans are lightly toasted.
5. Stir in the fresh coconut chunks and cook for an additional minute.
6. Serve warm or at room temperature.
Cooking Time: 10 minutes
Sprouted Moong and Quinoa Bowl
This recipe combines the nutritional benefits of sprouted moong and quinoa with a hint of Indian spices, making for a deliciously healthy bowl. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 cup sprouted moong
– 1/2 cup cooked quinoa
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1 teaspoon ground cumin
– Salt to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Cook the quinoa according to package instructions.
2. Heat the olive oil in a pan over medium heat. Add the chopped onion and cook until translucent.
3. Add the minced garlic, cumin, and salt. Cook for 1 minute, stirring constantly.
4. Add the sprouted moong and stir well. Cook for 2-3 minutes or until the moong is slightly browned.
5. Combine the cooked quinoa with the moong mixture in a bowl.
6. Garnish with fresh cilantro leaves, if desired.
7. Serve warm.
Cooking Time: 15-20 minutes
Sprouted Moong and Sweet Corn Bhel
Bhel is a popular Indian street food that’s typically made with puffed rice, onions, and chutneys. In this recipe, we’re giving it a nutritious twist by adding sprouted moong and sweet corn for added protein and fiber.
Ingredients:
– 1 cup sprouted moong (green gram)
– 1 cup cooked and cooled sweet corn kernels
– 2 cups puffed rice (murmure)
– 1/4 cup finely chopped onion
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon green chutney (see recipe or use store-bought)
– Salt to taste
– Chopped cilantro for garnish
Instructions:
1. In a large bowl, combine the sprouted moong, sweet corn kernels, and puffed rice.
2. Add the chopped onion, lime juice, and green chutney. Mix well.
3. Season with salt to taste.
4. Garnish with chopped cilantro.
5. Serve immediately.
Cooking Time: 10-15 minutes (includes prep time)
Sprouted Moong and Avocado Wrap
Experience the perfect blend of creamy and crunchy with this nutritious wrap, packed with protein-rich sprouted moong and healthy fats from avocado.
Ingredients:
– 1 cup cooked sprouted moong
– 1 ripe avocado, mashed
– 1 whole wheat tortilla
– Salt to taste
– Optional: chopped cilantro, lemon juice, or red chili flakes for added flavor
Instructions:
1. Lay the tortilla flat on a clean surface.
2. Spread the mashed avocado evenly over half of the tortilla.
3. Top with cooked sprouted moong, leaving a small border around the edges.
4. Season with salt to taste.
5. Fold the other half of the tortilla over the filling to form a half-moon shape.
Cooking Time:
– Prep time: 10 minutes
– Cooking time: 0 minutes (since it’s an assemble-only recipe!)
– Total time: 10 minutes
Sprouted Moong Khichdi with Ghee
Khichdi, a popular Indian dish, gets a nutritious twist by using sprouted moong beans. This recipe combines the goodness of sprouts with the richness of ghee for a comforting meal.
Ingredients:
– 1 cup sprouted moong beans
– 2 cups water or vegetable broth
– 1/4 teaspoon salt
– 2 tablespoons ghee
– 1 small onion, finely chopped (optional)
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Rinse the sprouted moong beans and soak them in water for at least 4 hours or overnight.
2. Drain the water and blend the sprouts with 1 cup of fresh water until smooth.
3. Heat the ghee in a pan over medium heat. Add the chopped onion (if using) and sauté until translucent.
4. Add the blended moong mixture, salt, and 1 cup of water or broth to the pan. Stir well.
5. Bring the mixture to a boil, then reduce the heat and simmer for 10-12 minutes or until the khichdi thickens slightly.
6. Serve hot, garnished with cilantro leaves (if desired).
Cooking Time: 20-25 minutes
Sprouted Moong and Carrot Porridge
Start your day with a nutritious and flavorful Sprouted Moong and Carrot Porridge, packed with protein, fiber, and vitamins.
Ingredients:
– 1/2 cup sprouted moong (green gram)
– 1 medium carrot, peeled and grated
– 1 cup water or vegetable broth
– 1 tablespoon ghee or olive oil
– Pinch of salt
– Optional: 1/4 teaspoon ground cinnamon or nutmeg for added flavor
Instructions:
1. Rinse the sprouted moong and soak it in water for at least 30 minutes. Drain and rinse again.
2. In a medium saucepan, combine the grated carrot, sprouted moong, water or broth, ghee or oil, and salt. Bring to a boil over high heat.
3. Reduce the heat to low and simmer, covered, for 15-20 minutes or until the porridge has thickened slightly.
4. Stir in any desired spices (such as cinnamon or nutmeg) and adjust seasoning if needed.
5. Serve warm, garnished with chopped fresh herbs or a dollop of yogurt if desired.
Cooking Time: 15-20 minutes
Sprouted Moong and Spinach Smoothie
Start your day with a boost of protein, fiber, and nutrients from this refreshing smoothie made with sprouted moong, spinach, and healthy fats.
Ingredients:
– 1 cup sprouted moong (split mung beans)
– 2 cups fresh spinach leaves
– 1/2 banana, sliced
– 1/4 avocado, pitted
– 1 tablespoon honey
– 1/2 teaspoon lemon juice
– Ice cubes (optional)
Instructions:
1. Combine sprouted moong, spinach, banana, and avocado in a blender.
2. Add honey and lemon juice; blend until smooth.
3. Taste and adjust sweetness or tartness as needed.
4. Add ice cubes if desired for a thicker consistency.
5. Blend again to combine.
Cooking Time: None! This is a quick and easy smoothie that’s ready in minutes.
Enjoy your nutritious and delicious Sprouted Moong and Spinach Smoothie!
Sprouted Moong and Paneer Stir-Fry
This Indian-inspired stir-fry is a flavorful and nutritious combination of sprouted moong, paneer (Indian cheese), and aromatic spices. It’s a quick and easy meal that can be customized to suit your taste preferences.
Ingredients:
– 1 cup sprouted moong (split green gram)
– 250g paneer cubes
– 2 tablespoons vegetable oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– Salt, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat oil in a large skillet or wok over medium-high heat.
2. Add onion and cook until translucent (2-3 minutes).
3. Add garlic and stir-fry for 30 seconds.
4. Add sprouted moong and cook until heated through (about 2 minutes).
5. Add paneer cubes and stir-fry until melted and well combined with the moong mixture.
6. Season with cumin, coriander, and salt to taste.
7. Garnish with fresh cilantro leaves and serve hot.
Cooking Time: 10-12 minutes
Sprouted Moong and Sesame Seed Ladoo
This recipe combines the nutritional benefits of sprouted moong with the nutty flavor of sesame seeds to create a delicious and healthy ladoo. Perfect as a snack or dessert, this treat is perfect for those looking for a nutritious indulgence.
Ingredients:
– 1 cup sprouted moong
– 1/2 cup sesame seeds
– 1/4 cup jaggery powder (or grated jaggery)
– 1/4 cup ghee (clarified butter)
– Pinch of cardamom powder (optional)
Instructions:
1. Dry roast the sesame seeds in a pan over medium heat until fragrant.
2. In a blender or food processor, grind the sprouted moong into a coarse paste.
3. Heat the ghee in a pan and add the jaggery powder. Stir until dissolved.
4. Add the ground moong to the pan and stir well.
5. Add the roasted sesame seeds and cardamom powder (if using) to the pan. Mix until well combined.
6. Remove from heat and let cool slightly.
7. Shape into small ladoos and serve.
Cooking Time: 10-15 minutes
Summary
Discover the incredible health benefits of sprouted moong with these 18 delicious and nutritious recipes. From salads to stir-fries, soups to dosas, and even smoothies, this list has something for everyone. Try the Sprouted Moong Salad with Lemon Dressing, the Sprouted Moong Chaat with Tamarind Chutney, or the Sprouted Moong and Cucumber Raita for a refreshing snack. For a hearty meal, go for the Sprouted Moong Stir-Fry with Bell Peppers or the Sprouted Moong and Tomato Soup. With these recipes, you’ll be cooking your way to better health in no time!