Quick Moong Bean Sprouts Recipe – Turmeric & Cumin Tadka

Last Updated on 2 months by Neha Deshmukh

Quick Moong Bean Sprouts Recipe – Turmeric & Cumin Tadka

Hey everyone! If you’re anything like me, you’re always looking for quick, healthy, and delicious meals that don’t take hours in the kitchen. This Moong Bean Sprouts recipe is exactly that. I first made this when I was craving something light and flavorful, and it’s become a regular in my rotation ever since. It’s a simple tadka – a spiced tempering – that transforms humble sprouts into something truly special. Let’s get cooking!

Why You’ll Love This Recipe

This recipe is a winner for so many reasons. It’s ready in under 15 minutes, packed with protein and nutrients, and bursting with that classic Indian flavor profile. Plus, it’s incredibly versatile – you can adjust the spice level to your liking and easily adapt it to suit your dietary needs. Honestly, it’s the perfect weeknight meal when you want something satisfying without the fuss.

Ingredients

Here’s what you’ll need to whip up this delicious Moong Bean Sprouts dish:

• 1 cup moong bean sprouts (approximately 150g)
• 1 tsp whole cumin seeds
• 1 tsp vegetable oil (or your preferred cooking oil)
• 2 cloves garlic, minced
• ¼ tsp turmeric powder
• ½ tsp chili powder (or to taste)
• Salt to taste
• Spring onions or cilantro for garnish (optional)

Ingredient Notes

Let’s talk about these ingredients for a sec – a few little tips can make all the difference!

Moong Bean Sprouts: Benefits & Selection

Moong bean sprouts are nutritional powerhouses! They’re low in calories, high in protein and fiber, and a great source of vitamins and minerals. When buying, look for sprouts that are firm, crisp, and have a fresh smell. Avoid any that look slimy or discolored.

Cumin Seeds: Regional Variations & Flavor Profile

Cumin seeds (jeera) are a staple in Indian cooking. Their warm, earthy flavor is essential to this recipe. You can use whole cumin seeds, as we do here, or roast them lightly before using for an even more intense aroma. Different regions in India use cumin in slightly different ways, but the core flavor remains comforting and familiar.

Turmeric: The Golden Spice – Health Benefits & Quality

Turmeric (haldi) isn’t just about color and flavor; it’s also incredibly good for you! It’s known for its anti-inflammatory properties. When choosing turmeric, look for a vibrant orange color – that indicates good quality.

Oil Choice: Traditional vs. Modern Options

Traditionally, this recipe would be made with mustard oil, which has a wonderfully pungent flavor. However, vegetable oil, sunflower oil, or even coconut oil work perfectly well if you prefer. I usually use sunflower oil for its neutral taste.

Step-By-Step Instructions

Alright, let’s get down to business!

1. Heat the oil in a pan over medium heat until it shimmers. This usually takes about 30 seconds.
2. Add the cumin seeds and let them sizzle for about 10 seconds. You’ll know they’re ready when they start to pop and release their fragrance.
3. Add the minced garlic and turmeric powder. Stir quickly to combine and cook for just a few seconds, until the garlic turns slightly golden. Be careful not to burn the garlic!
4. Now, add the moong bean sprouts and a splash of water (about 2 tablespoons). Sauté for about a minute, stirring constantly, to blend the flavors while keeping the sprouts nice and crunchy.
5. Optional: If you prefer a softer texture, add another 2 tablespoons of water, cover the pan, and cook for an additional 5 minutes.
6. Season with salt and chili powder to taste.
7. Finally, garnish with chopped spring onions or cilantro before serving.

Expert Tips

A few little things that can elevate this dish:

• Don’t overcook the sprouts! You want them to retain some crunch.
• Adjust the chili powder to your spice preference. Start with less and add more if needed.
• A squeeze of lemon juice at the end adds a lovely brightness.

Variations

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

Spice Level: Adjusting the Chili Powder

My friend, Priya, loves things really spicy, so she adds a pinch of cayenne pepper along with the chili powder. Feel free to experiment!

Vegan Adaptation

This recipe is naturally vegan! No changes needed.

Gluten-Free Confirmation

Yep, this recipe is also gluten-free. Perfect for those with dietary restrictions.

Festival Adaptation: Navratri-Friendly Version

During Navratri, many people avoid onion and garlic. Simply omit the garlic from this recipe for a delicious and vrat-compliant dish.

Serving Suggestions

This Moong Bean Sprouts recipe is fantastic on its own as a light lunch or snack. It also pairs beautifully with roti, paratha, or a side of rice. I love serving it with a dollop of yogurt for a cooling contrast.

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. However, the sprouts will lose some of their crunch over time.

FAQs

Got questions? I’ve got answers!

How long can I store sprouted moong beans?

Sprouted moong beans are best used within 2-3 days of sprouting. Store them in an airtight container in the refrigerator.

Can I use pre-sprouted moong beans from the store?

Yes, absolutely! Just make sure they’re fresh and haven’t started to spoil.

What is the best way to sprout moong beans at home?

Soak the moong beans in water for 8-12 hours. Drain the water and keep the beans in a damp cloth for another 12-24 hours, rinsing them 2-3 times a day. They should sprout within a day or two.

Can I add other vegetables to this recipe?

Definitely! Finely chopped carrots, peas, or bell peppers would all be delicious additions.

Is this recipe suitable for a weight-loss diet?

Yes! Moong bean sprouts are low in calories and high in protein and fiber, making them a great choice for weight management.

What is a “tadka” and why is it important in Indian cooking?

A “tadka” is a tempering of spices in hot oil or ghee. It’s a fundamental technique in Indian cooking that adds layers of flavor and aroma to dishes. It’s what truly makes this recipe sing!