Easy protein-packed nutritious meal made with sprouted green gram aka whole green moong. It tastes great on its own but can be served with plain rice, millets, quinoa, chapati, dosa or roti.

Recipe Snapshot

  • Prep time: 7 minutes
  • Cook time: 8 minutes
  • Total time: 15 minutes
  • Yield: 2 · 2 to 3
  • Category: Main Course
  • Cuisine: South Indian

Ingredients

  • 1 to 1½ tablespoon ghee ((or extra virgin coconut oil/ olive oil))
  • ¼ to ½ teaspoon mustard seeds
  • ½ to ¾ teaspoon cumin seeds
  • 1 teaspoon urad dal ((skinned/ omit if you don’t have))
  • 1 to 2 dried red chilies (broken)
  • 1 to 2 sprigs fresh curry leaves (pat dry)
  • 1 to 2 green chilies (slit/ chopped, omit for low heat)
  • ½ to ¾ inch ginger peeled & minced
  • 3 to 4 medium garlic cloves minced or crushed
  • ¼ teaspoon turmeric
  • ⅓ teaspoon sea salt (adjust to taste)
  • ⅛ teaspoon hing (asafetida, optional)
  • 3 to 4 tablespoons water (more if needed)
  • 3 cups (250 grams) sprouted green moong
  • ¼ cup grated raw coconut (fresh or frozen)
  • 2 tablespoon coriander leaves chopped (+ 2 tbsps crushed roasted sesame seeds (optional))
  • ¾ to 1 tablespoon lemon juice

Method

  1. Give the sprouts a quick rinse with fresh clean water. Drain completely.
  2. On a medium flame, heat a pan with ghee or oil. Add mustard seeds, cumin seeds, urad dal and dried red chilies.
  3. When the urad dal turns light golden, add curry leaves, green chilies, ginger and garlic.
  4. Saute for 1 to 2 mins, until ginger garlic begins to smell aromatic. Stir in turmeric, salt, hing and pour water.
  5. Let the water come to a rolling boil and turn down the heat to the lowest.
  6. Stir in the sprouts & cover. Pan-steam for 3 to 4 mins, until the sprouts are partially cooked, yet crunchy.
  7. If the pan dries out and they are still undercooked, add a splash of water and continue to steam for another 1 to 2 mins.
  8. Turn off and stir in the coconut. When you are ready to serve, stir in the lemon juice, sesame seeds and coriander leaves (optional).
  9. Serve stir-fried sprouted moong on their own or with roti, parathas or plain steamed rice.

Kiyaan Singh’s Kitchen Note

Keep this recipe as a working base: cook once as written, then adjust spice, texture, and serving style for your own table.