Green Moong Sprouts Recipe – Authentic Indian Moong Salad

Last Updated on 2 months by Neha Deshmukh

Green Moong Sprouts Recipe – Authentic Indian Moong Salad

Hey everyone! Today, I’m sharing a recipe that’s close to my heart – a simple yet incredibly flavorful Green Moong Sprouts Salad. It’s a staple in many Indian households, especially as a light, healthy snack or side dish. I first made this when I was trying to incorporate more sprouts into my diet, and honestly, it’s been a regular ever since! It’s quick, easy, and packed with goodness. Let’s get cooking!

Why You’ll Love This Recipe

This Green Moong Sprouts recipe is more than just a salad; it’s a burst of fresh flavors and textures. It’s perfect for a quick lunch, a light evening snack, or even as part of a larger Indian meal. Plus, it’s incredibly healthy and takes just minutes to put together. Seriously, what’s not to love?

Ingredients

Here’s what you’ll need to make this delicious Moong Sprouts Salad:

• 2 cups Green Moong Sprouts (about 200g)
• 1 tablespoon Coconut oil (about 15ml)
• ½ teaspoon Urad Dal (about 3g)
• ½ teaspoon Mustard Seeds (about 3g)
• 3-4 Whole Red Chillies
• 3 tablespoons Freshly Grated Coconut (about 20g)
• 1 pinch Hing (Asafoetida)
• 1 sprig Curry Leaves
• Salt to taste

Ingredient Notes

Let’s talk about the stars of the show and a few little tips I’ve picked up over the years!

Green Moong Sprouts: Benefits & Selection

Green moong sprouts are nutritional powerhouses! They’re packed with protein, fiber, and essential vitamins. When buying, look for sprouts that are firm, crisp, and have a fresh smell. You can easily sprout them at home (more on that later!).

Coconut Oil: Choosing the Right Kind

I prefer using virgin coconut oil for this recipe. It has a lovely aroma and adds a subtle sweetness. But any good quality coconut oil will work just fine.

Urad Dal: Regional Variations & Uses

Urad dal (black gram) adds a lovely nutty flavor to the tempering. It’s commonly used in South Indian cuisine. You can find it at most Indian grocery stores.

Hing (Asafoetida): A Flavorful Digestive Aid

Hing, or asafoetida, is a bit of an acquired taste, but it adds a unique umami flavor and is known for its digestive properties. A little goes a long way! If you’re new to hing, start with a very small pinch.

Fresh Curry Leaves: Sourcing & Storage

Fresh curry leaves are essential for that authentic Indian flavor. You can find them at Indian grocery stores. To store, wrap them in a paper towel and keep them in an airtight container in the fridge.

Step-By-Step Instructions

Alright, let’s get down to business! Here’s how to make this amazing Moong Sprouts Salad:

1. First, if you’re using home-sprouted moong, give them a good rinse. If you’ve bought them pre-sprouted, a quick rinse is still a good idea.
2. Now, let’s steam those sprouts! Place them in a steamer for about 5-8 minutes, until they’re tender but still have a bit of a bite. You don’t want them mushy.
3. While the sprouts are steaming, heat the coconut oil in a pan over medium heat.
4. Once the oil is hot, add the mustard seeds. Wait for them to splutter and crackle – that’s when the flavor really starts to develop!
5. Next, add the urad dal and red chilies. Sauté for a minute or two, until the dal turns golden brown.
6. Now, add the hing and curry leaves. Stir quickly for about 30 seconds – the curry leaves will become fragrant.
7. Add the steamed sprouts and salt to the pan. Mix well and cook for another 2-3 minutes, allowing the flavors to meld together.
8. Finally, turn off the heat and gently toss in the grated coconut.
9. Serve warm and enjoy!

Expert Tips

• Don’t overcook the sprouts! They should be tender-crisp.
• Adjust the amount of red chilies to your spice preference.
• For a more intense flavor, dry roast the urad dal for a few minutes before adding it to the tempering.

Variations

This recipe is super versatile! Here are a few ways to customize it:

Vegan Adaptation

This recipe is naturally vegan! Just ensure your coconut oil is purely coconut oil and doesn’t contain any animal-derived ingredients.

Spice Level Adjustment

My family loves a bit of heat, so I usually add 4 red chilies. But feel free to reduce the number or even remove them altogether if you prefer a milder flavor.

Adding Vegetables

My friend, Priya, loves adding finely chopped onions, tomatoes, and cucumbers to her Moong Sprouts Salad. It adds a lovely crunch and freshness.

Festival Adaptation (Navratri/Fasting)

During Navratri or other fasting periods, you can skip the hing and use rock salt (sendha namak) instead of regular salt.

Serving Suggestions

This Moong Sprouts Salad is delicious on its own as a snack. It also pairs beautifully with roti, paratha, or even a simple bowl of rice. I often serve it as a side dish with my favorite dal.

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. However, it’s best enjoyed fresh!

FAQs

What are the health benefits of green moong sprouts?

Green moong sprouts are incredibly nutritious! They’re a great source of protein, fiber, vitamins, and minerals. They’re also easy to digest and can help boost your metabolism.

Can I use dried green moong beans instead of sprouts?

You can, but you’ll need to soak and cook them first. The texture won’t be quite the same as sprouts, but it will still be tasty.

How do I properly sprout green moong beans at home?

It’s easy! Rinse the beans and soak them in water for 5-6 hours. Drain the water and keep the beans in a sprouting jar or a colander covered with a damp cloth. Rinse them 2-3 times a day for the next 24-48 hours, until they sprout.

What is hing (asafoetida) and where can I find it?

Hing is a resin with a pungent smell. It’s used as a flavoring agent and digestive aid in Indian cuisine. You can find it at most Indian grocery stores, usually in powder or crystal form.

Can this recipe be made ahead of time?

You can prepare the sprouts and tempering ahead of time, but it’s best to combine them just before serving to maintain the freshness and texture.