Moong Sprouts Recipe – Authentic Indian Stir-Fry with Kasuri Methi

Last Updated on 2 months by Neha Deshmukh

Moong Sprouts Recipe – Authentic Indian Stir-Fry with Kasuri Methi

Hey everyone! If you’re looking for a quick, healthy, and incredibly flavorful Indian dish, you have to try this Moong Sprouts Stir-Fry. It’s a staple in my family, and honestly, it’s one of those recipes I turn to when I want something comforting and nourishing without spending hours in the kitchen. The aroma of kasuri methi is just… divine!

Why You’ll Love This Recipe

This Moong Sprouts recipe is a winner for so many reasons. It’s ready in under 20 minutes, packed with protein and nutrients, and bursting with authentic Indian flavors. Plus, it’s super versatile – you can adjust the spice level to your liking and even adapt it for different dietary needs. It’s a perfect weeknight meal, a healthy snack, or even a festive dish!

Ingredients

Here’s what you’ll need to make this delicious Moong Sprouts Stir-Fry:

• 300 grams moong sprouts
• 100 grams onion, finely chopped
• 1 cup tomato puree
• 2 green chilies, finely chopped (adjust to taste!)
• ½ teaspoon turmeric powder
• 1 teaspoon red chili powder
• 1 tablespoon coriander powder
• 2 tablespoons ghee
• 1 teaspoon kasuri methi (dried fenugreek leaves)
• 1 pinch hing/asafoetida
• Salt to taste
• 1 tablespoon lemon juice
• 2 tablespoons coriander leaves, chopped

Ingredient Notes

Let’s talk ingredients! A few little things can make a big difference:

• Moong Sprouts: I prefer using fresh, vibrant sprouts. More on that later!
• Onions: Red or yellow onions work well. I usually use yellow for a milder flavor.
• Tomato Puree: Using a good quality tomato puree really enhances the flavor. You can also use freshly blended tomatoes, about 2 medium sized ones.
• Ghee: Ghee adds a beautiful richness. But don’t worry, I’ll share some alternatives if you don’t have it on hand.
• Kasuri Methi: This is a must for that authentic Indian flavor. Trust me on this one!
• Green Chilies: Adjust the amount based on how spicy you like things. I usually add 2 for a nice kick.

Moong Sprouts: Benefits and Selection

Moong sprouts are a nutritional powerhouse! They’re an excellent source of protein, fiber, vitamins, and minerals. They’re also incredibly easy to digest, making them a great choice for all ages. When selecting sprouts, look for ones that are firm, crisp, and have a fresh, slightly sweet smell. Avoid any that look slimy or have an off-putting odor.

Ghee: Traditional Flavor and Alternatives

Ghee is clarified butter, and it’s a cornerstone of Indian cooking. It adds a unique nutty flavor and aroma. However, if you’re looking for alternatives, you can use vegetable oil, coconut oil, or even olive oil. Just keep in mind that the flavor profile will be slightly different.

Kasuri Methi: The Secret to Authentic Taste

Kasuri methi, or dried fenugreek leaves, is what truly elevates this dish. It has a slightly bitter, yet incredibly fragrant flavor that adds depth and complexity. Don’t skip it! You can find it at most Indian grocery stores.

Hing/Asafoetida: A Digestive Aid & Flavor Enhancer

Hing, or asafoetida, is a resin with a pungent aroma. Don’t let that scare you! A tiny pinch adds a wonderful savory flavor and is known for its digestive properties. It’s a little secret ingredient my grandmother always used.

Spice Blend: Balancing Heat and Aroma

The spice blend in this recipe is all about balance. Turmeric adds color and anti-inflammatory benefits, red chili powder provides heat, and coriander powder lends a warm, earthy flavor. Feel free to adjust the amounts to suit your preference.

Step-By-Step Instructions

Alright, let’s get cooking!

1. Heat 2 tablespoons of ghee in a pan over medium heat. Once it’s hot, add cumin seeds. Wait for them to splutter – that’s when you know they’re ready!
2. Add a pinch of hing/asafoetida, a bay leaf, and a cinnamon stick. Sauté for about a minute until fragrant.
3. Now, add 100 grams of finely chopped onions and cook until they turn translucent.
4. Stir in 2 green chilies (chopped) and 1 tablespoon of ginger-garlic paste. Cook for another minute until the raw smell disappears.
5. Add ½ teaspoon turmeric powder, 1 teaspoon red chili powder, 1 tablespoon coriander powder, and salt to taste. Sauté for about 30 seconds, being careful not to burn the spices.
6. Pour in 1 cup of tomato puree, cover the pan, and cook for 4-5 minutes on medium heat, stirring occasionally.
7. Add ½ cup of water, bring to a boil, then add 300 grams of washed moong sprouts.
8. Simmer for 7 minutes on low heat, allowing the sprouts to absorb the flavors.
9. Finally, add 1 teaspoon of crushed kasuri methi and 2 tablespoons of chopped coriander leaves. Mix well and cook for another minute.
10. Squeeze in 1 tablespoon of lemon juice. Serve hot!

Expert Tips

Here are a few tips to help you make the perfect Moong Sprouts Stir-Fry:

• Achieving the Perfect Texture for Moong Sprouts: Don’t overcook the sprouts! You want them to be tender-crisp, not mushy.
• Blooming the Spices for Maximum Flavor: Sautéing the spices in ghee for a short time releases their essential oils and enhances their flavor.
• Using Fresh vs. Store-Bought Sprouts: Freshly sprouted moong beans have the best flavor and texture. But store-bought sprouts are perfectly fine if you’re short on time.

Variations

Want to switch things up? Here are a few ideas:

• Vegan Moong Sprouts Stir-Fry: Simply substitute the ghee with vegetable oil or coconut oil.
• Gluten-Free Adaptation: This recipe is naturally gluten-free!
• Spice Level Adjustment: For a milder flavor, reduce the amount of red chili powder. For a spicier kick, add more green chilies or a pinch of cayenne pepper. My friend, Priya, loves to add a dash of black pepper too!
• Festival Adaptation: Navratri-Friendly Version: Skip the onion and garlic for a Navratri-compliant version.

Serving Suggestions

This Moong Sprouts Stir-Fry is delicious on its own, or you can serve it with:

• Roti or chapati (Indian flatbread)
• Steamed rice
• A side of yogurt (raita)

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently before serving.

FAQs

Let’s answer some common questions:

What are the health benefits of moong sprouts?

Moong sprouts are incredibly nutritious! They’re a great source of protein, fiber, vitamins, and minerals, and they’re easy to digest.

Can I use other types of sprouts in this recipe?

You can! Mung bean sprouts are traditional, but you can also use chana (chickpea) sprouts or even a mix of sprouts.

How do I make moong sprouts at home?

It’s easy! Soak 1 cup of moong beans overnight, then drain and rinse them. Place them in a sprouting jar or a colander lined with a damp cloth. Rinse and drain them 2-3 times a day for 2-3 days, until they sprout.

What can I substitute for ghee in this recipe?

You can use vegetable oil, coconut oil, or olive oil.

How can I adjust the spice level to suit my preference?

Reduce or increase the amount of red chili powder and green chilies.