Moong Sprouts Vegetable Stir-Fry Recipe – Easy Indian-Style

Last Updated on 2 months by Neha Deshmukh

Moong Sprouts Vegetable Stir-Fry Recipe – Easy Indian-Style

Introduction

Hey everyone! I’m so excited to share this vibrant and healthy Moong Sprouts Vegetable Stir-Fry with you. It’s one of those recipes I turn to when I want something quick, nutritious, and bursting with flavour. I first made this when I was trying to incorporate more sprouts into our diet, and honestly, it’s become a family favourite. It’s a fantastic way to get a good dose of veggies and protein, and it’s surprisingly easy to whip up even on a busy weeknight. Let’s get cooking!

Why You’ll Love This Recipe

This stir-fry isn’t just delicious; it’s packed with goodness! It’s a fantastic way to enjoy a variety of vegetables, and the moong sprouts add a lovely texture and a boost of nutrients. Plus, it’s ready in under 30 minutes – perfect for a quick lunch or dinner. It’s also super adaptable, so you can easily swap in your favourite veggies or adjust the spice level to your liking.

Ingredients

Here’s what you’ll need to make this delightful stir-fry:

• 1 tablespoon oil
• ½ cup chopped onions
• 1 teaspoon finely chopped garlic
• 2 teaspoons finely chopped celery
• 1 cup shredded or chopped cabbage
• ½ cup finely chopped carrots
• ½ cup sliced button mushrooms
• ½ cup chopped bell pepper
• ½ cup finely chopped french beans
• ¾ cup moong sprouts
• 3 cups water or vegetable stock
• 2 teaspoons soy sauce
• ½ teaspoon black pepper powder
• Salt to taste

Ingredient Notes

Let’s talk ingredients! Moong sprouts are a powerhouse of nutrition – they’re rich in protein, fiber, and vitamins. They’re also really easy to digest, making them a great addition to your diet.

Traditionally, stir-fries like these weren’t common in many Indian homes, but the use of soy sauce has become increasingly popular, especially in Indo-Chinese cuisine. Feel free to adjust the amount to your preference. You can also use a low-sodium soy sauce if you’re watching your salt intake.

As for the vegetables, feel free to get creative! I’ve used a mix of carrots, French beans, cabbage, mushrooms, and bell pepper, but you can easily swap these out for whatever’s in season or what you have on hand. Broccoli, peas, or even cauliflower would work beautifully.

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, chop all your vegetables – carrots, French beans, cabbage, mushrooms, and bell pepper. Having everything prepped and ready to go makes the stir-fry process so much smoother.
2. Heat the oil in a large pan or wok over medium heat. Add the chopped onions and finely chopped garlic. Sauté until the onions become translucent and fragrant, about 2-3 minutes.
3. Now, add the mixed vegetables and celery to the pan. Sauté for another 4-5 minutes, stirring occasionally, until they start to soften slightly.
4. Stir in the moong sprouts and sauté for just 2 minutes. You don’t want to overcook the sprouts; they should retain a bit of crunch.
5. Pour in the water or vegetable stock. Add the soy sauce, salt, and black pepper powder. Give everything a good stir to combine.
6. Cover the pan and simmer for 12-14 minutes, or until the vegetables are tender but still have a bit of bite.
7. Give it a final taste and adjust the seasoning if needed. Serve hot, and optionally garnish with some fresh herbs like coriander or spring onions.

Expert Tips

• Don’t overcrowd the pan! If you’re making a larger batch, cook the vegetables in batches to ensure they cook evenly.
• For a more intense flavour, you can marinate the vegetables in a little soy sauce and ginger-garlic paste for 15-20 minutes before stir-frying.
• A splash of vinegar (rice vinegar or apple cider vinegar) at the end can brighten up the flavours.

Variations

• My friend Priya loves adding paneer (Indian cheese) to this stir-fry for extra protein. Just cube some paneer and add it along with the sprouts.
• For a bit of heat, add a chopped green chilli or a pinch of red chilli flakes.
• My family enjoys adding a tablespoon of cashew paste for a richer, creamier sauce.

Vegan Adaptation

This recipe is already naturally vegan! Just ensure your vegetable stock is vegan-friendly.

Gluten-Free Adaptation

To make this gluten-free, simply substitute the soy sauce with tamari or coconut aminos.

Spice Level Adjustment

• Mild: Reduce the black pepper to ¼ teaspoon and omit any chilli.
• Medium: Use the recipe as is.
• Spicy: Add a chopped green chilli or ½ teaspoon of red chilli flakes.

Festival Adaptation (Navratri/Fast-Friendly options)

During Navratri or other fasting periods, you can skip the moong sprouts and use vegetables that are allowed during the fast. Also, avoid soy sauce and use rock salt (sendha namak) instead.

Serving Suggestions

This Moong Sprouts Vegetable Stir-Fry is delicious on its own, but it also pairs well with:

• Steamed rice
• Roti or naan
• Quinoa

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.

FAQs

What are the health benefits of moong sprouts?

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 improve gut health.

Can I use other types of sprouts in this stir-fry?

Absolutely! You can use alfalfa sprouts, chana sprouts, or even a mix of different sprouts.

What vegetables can I substitute based on seasonal availability?

Feel free to swap in any seasonal vegetables you like! Broccoli, cauliflower, peas, beans, and spinach all work well.

Can this stir-fry be made ahead of time?

You can prep the vegetables ahead of time and store them in the refrigerator. However, it’s best to cook the stir-fry just before serving for the best texture and flavour.

Is soy sauce essential, or can I use an alternative?

Soy sauce adds a lovely umami flavour, but you can substitute it with tamari (for gluten-free), coconut aminos, or even a little bit of fish sauce (if you’re not vegetarian).