Sprouted Moong & Chana Recipe – Authentic Indian Bean Sprouts Guide

Last Updated on 2 months by Neha Deshmukh

Sprouted Moong & Chana Recipe – Authentic Indian Bean Sprouts Guide

Hey everyone! If you’re looking for a super healthy and delicious addition to your meals, you’ve come to the right place. I’m sharing my go-to recipe for sprouted moong and chana – it’s a staple in Indian households, and honestly, once you start making your own, you won’t go back to store-bought! It’s so much fresher and packed with goodness.

Why You’ll Love This Recipe

Sprouted beans are a nutritional powerhouse! They’re easier to digest, and the sprouting process actually increases the nutrient content. Plus, they add a lovely crunchy texture to everything. I first started making these when I was trying to incorporate more plant-based protein into my diet, and they’ve been a lifesaver ever since. They’re incredibly versatile – you can throw them into salads, curries, or just snack on them as is.

Ingredients

Here’s what you’ll need:

• ½ cup green moong bean (approximately 100g)
• ½ cup black chana (approximately 100g)

Ingredient Notes

Let’s talk about these little powerhouses! Green moong (mung) beans are known for being incredibly easy to digest, making them perfect for those with sensitive stomachs. They’re also a great source of protein and fiber.

Black chana (Bengal gram/chickpeas) are another fantastic source of protein and fiber, and they have a slightly nutty flavor. They take a little longer to sprout than moong, so we soak them together but keep an eye on things.

Interestingly, sprouting techniques vary across India! Some families prefer to sprout in a clay pot, while others swear by using a tightly woven cotton cloth – like the muslin cloth we’ll be using today. It all works, really!

Step-By-Step Instructions

Okay, let’s get sprouting! It’s surprisingly simple.

1. First, give the green moong beans and black chana a really good rinse under running water. This gets rid of any dust or debris.
2. Now, place each type of bean into separate bowls and cover them with plenty of fresh water. You want to make sure they’re fully submerged. Let them soak for 8-10 hours, or even overnight.
3. Once they’ve soaked, drain the water completely. You’ll notice the beans have plumped up – that’s a good sign!
4. Transfer the soaked beans to a clean muslin cloth. Spread them out in a single layer.
5. Tie the cloth tightly to create a little bundle. This helps maintain the right level of moisture.
6. Place the bundle in a warm, dark place – like a cupboard or a covered container. This is where the magic happens!
7. After about 8 hours, check for sprouts. You should see tiny little tails emerging. If you want longer sprouts, leave them for another 3-4 hours.
8. Before using, give the sprouts a gentle rinse. Store them in an airtight container in the refrigerator.

Expert Tips

Want perfect sprouts every time? Here are a few things I’ve learned:

• Optimal Sprouting: The temperature is key! Too cold, and they won’t sprout. Too warm, and they might get moldy. Aim for around 20-25°C (68-77°F).
• Preventing Mold: Make sure the cloth is clean and the beans aren’t overcrowded. Proper rinsing is also crucial.
• Sprout Length: I like my sprouts to be about ½ to 1 inch long. They’re nice and crunchy at that stage.

Variations

Let’s get creative!

• Vegan & Gluten-Free: This recipe is naturally vegan and gluten-free!
• Spice it Up: Add a sprinkle of chaat masala or a squeeze of lemon juice for a tangy kick. My friend, Priya, always adds a pinch of red chili powder – it’s delicious!
• Fasting Friendly: During Navratri or other fasting periods, sprouted moong and chana are often used in Chana Masala or simply enjoyed as a light and nutritious snack.

Serving Suggestions

The possibilities are endless!

• Salads: Add them to your favorite green salad for extra crunch and protein.
• Curries: Toss them into a vegetable curry for a hearty meal.
• Snacks: Enjoy them on their own as a healthy snack.
• Street Food Style: Make a quick Chana Chaat by mixing them with chopped onions, tomatoes, cilantro, and spices.

Storage Instructions

Sprouted moong and chana are best enjoyed fresh, but you can store them in an airtight container in the refrigerator for up to 3-4 days. Just make sure they’re dry before storing to prevent them from getting mushy.

FAQs

Let’s answer some common questions:

• How long can sprouted moong and chana be stored in the refrigerator? Up to 3-4 days, in an airtight container.
• What is the best way to rinse the sprouts? Gently rinse them under cool running water, using your hands to swish them around.
• Can I sprout moong and chana together? While you can, they sprout at different rates. It’s best to keep them separate for optimal results.
• What if I don’t have a muslin cloth? You can use a clean cheesecloth or even a thin cotton kitchen towel.
• Are sprouted beans easier to digest? Absolutely! The sprouting process breaks down complex starches, making them much easier on your digestive system.

Enjoy experimenting with this recipe, and let me know how it turns out for you! Happy sprouting!