Moong Sprouts Rice Recipe – Spicy Indian Soya & Cumin Flavors

Last Updated on 2 months by Neha Deshmukh

Moong Sprouts Rice Recipe – Spicy Indian Soya & Cumin Flavors

Introduction

Oh, this Moong Sprouts Rice! It’s one of those dishes that just feels like home. I first stumbled upon a version of this when a friend was trying to incorporate more sprouts into her diet, and I’ve been tweaking it ever since. It’s a fantastic way to get a healthy, flavorful meal on the table quickly. Packed with protein from the moong and soya, and bursting with warm Indian spices, it’s a real winner. You’ll absolutely love how easy and satisfying this is!

Why You’ll Love This Recipe

This Moong Sprouts Rice isn’t just delicious; it’s a powerhouse of goodness. It’s a quick weeknight meal, ready in under 40 minutes. It’s also a brilliant way to use up leftover rice – reducing food waste is always a win! Plus, the combination of textures – the fluffy rice, the slightly crunchy sprouts, and the chewy soya – is just delightful.

Ingredients

Here’s what you’ll need to create this flavorful dish:

• 2 cups cooked rice
• 1 large onion
• 2 tomatoes, pureed (about 1 cup)
• 4 green chillies
• 1 inch ginger
• 4 garlic cloves
• 1 tsp freshly ground spice mixture (cloves, cardamom, cinnamon)
• 0.5 tsp black pepper powder
• 1 cup moong bean sprouts
• 0.25 cup soya chunks (cooked)
• 0.5 tsp jeera / cumin
• 1 tsp coriander powder
• 0.5 tsp red chilli powder
• 1 pinch turmeric
• 1 tbsp ghee or oil
• Salt to taste

Ingredient Notes

Let’s talk ingredients! A few little tips can make all the difference.

• Moong Sprouts: Benefits & Selection: Moong sprouts are incredibly nutritious, packed with protein and fiber. Look for firm, bright green sprouts with no signs of spoilage. You can easily sprout them at home (more on that in the FAQs!). About 1 cup of fresh moong sprouts is perfect.
• Soya Chunks: Preparation & Alternatives: Soya chunks (also known as TVP) add a lovely texture and protein boost. Make sure to cook them until softened before adding them to the rice. If you’re not a fan of soya, you can substitute with paneer (Indian cheese) or even chickpeas.
• Spice Blend: Regional Variations & Freshness: I love using a pre-made spice blend of cloves, cardamom, and cinnamon – it adds a beautiful warmth. But feel free to adjust it to your liking! Using freshly ground spices really elevates the flavor.
• Ghee vs. Oil: Flavor Profiles: Ghee adds a rich, nutty flavor that’s traditional in Indian cooking. However, if you prefer, you can use any cooking oil like vegetable or sunflower oil. It will still taste delicious!

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, let’s make the base. Grind the onion, green chillies, ginger, and garlic into a smooth paste. A little water helps it along if needed.
2. Now, heat the ghee or oil in a pan over medium heat. Once hot, add the cumin seeds and let them sizzle for a few seconds – you’ll smell that lovely aroma! Add the onion paste and sauté until it turns a beautiful golden brown. This takes patience, about 8-10 minutes.
3. Time for the spices! Mix in the red chilli powder, turmeric, and coriander powder. Fry for just 5 seconds, then add the tomato puree. Cook this for about 10 minutes, stirring occasionally, until the oil starts to separate from the mixture. That’s how you know the spices are nicely cooked.
4. Add the moong sprouts and cooked soya chunks. Stir well to combine everything and cook for another 3 minutes.
5. Gently fold in the cooked rice. Season with salt and pepper to taste. Mix thoroughly, ensuring the rice is coated with the spicy mixture.
6. Finally, garnish with fresh cilantro and serve hot with a side of raita (yogurt dip).

Expert Tips

• Don’t skip browning the onion paste – it’s key to developing the flavor.
• Adjust the amount of green chillies to control the spice level.
• If the rice seems dry, add a splash of water while cooking.

Variations

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

• Vegan Adaptation: Simply use oil instead of ghee.
• Gluten-Free Adaptation: This recipe is naturally gluten-free! Just double-check the soya chunks to ensure they haven’t been processed with any gluten-containing ingredients.
• Spice Level Adjustment (Mild, Medium, Hot): Reduce or omit the green chillies and red chilli powder for a milder flavor. Add a pinch of cayenne pepper for extra heat! My family loves it medium-spicy.
• Festival Adaptation (Navratri/Fasting Friendly): During Navratri, you can skip the soya chunks and use sabudana (sago) instead for a fasting-friendly version.

Serving Suggestions

This Moong Sprouts Rice is a complete meal on its own, but it’s even better with a side of:

• Raita (yogurt dip) – a cooling contrast to the spice.
• A simple salad.
• Papadums (Indian crispy wafers).

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in the microwave or on the stovetop.

FAQs

• Can I use brown rice in this recipe? Yes, absolutely! Brown rice will take a little longer to cook, so adjust the cooking time accordingly.
• How can I make the soya chunks more flavorful? Marinate the soya chunks in a little soy sauce and ginger-garlic paste before cooking.
• What is the best way to sprout moong beans at home? Soak the moong beans overnight, then drain and rinse them twice a day for 2-3 days until they sprout.
• Can this dish be made ahead of time? You can prepare the onion-tomato base ahead of time and store it in the refrigerator. Add the sprouts, soya, and rice just before serving.
• What can I serve with this Moong Sprouts Rice for a complete meal? Raita and a simple salad are perfect!
• Is it possible to adjust the spice level without compromising the flavor? Definitely! You can reduce the amount of green chillies and red chilli powder, or add a touch of sweetness with a pinch of sugar.