Sprouted Moong Dal Recipe – Authentic Indian Comfort Food

Last Updated on 2 months by Neha Deshmukh

Sprouted Moong Dal Recipe – Authentic Indian Comfort Food

Hey everyone! Today, I’m sharing a recipe that’s close to my heart – Sprouted Moong Dal. It’s the kind of dish my nani (grandmother) used to make, and it always felt like a warm hug in a bowl. It’s incredibly nourishing, packed with flavour, and surprisingly easy to make. Trust me, once you try this, it’ll become a regular in your kitchen too!

Why You’ll Love This Recipe

This Sprouted Moong Dal isn’t just delicious; it’s a powerhouse of goodness. Sprouting the moong dal increases its nutritional value, making it easier to digest. It’s a complete protein, full of fiber, and just feels… wholesome. Plus, the blend of spices creates a flavour profile that’s both comforting and exciting. It’s perfect for a simple weeknight meal or a festive occasion.

Ingredients

Here’s what you’ll need to create this magic:

• 1 cup whole moong dal
• 3 tsp oil (I prefer mustard oil for an authentic flavour, but any cooking oil works)
• 1 tsp mustard seeds
• 1 tsp cumin seeds
• 1 small onion, finely chopped (about 80-100g)
• 1 tbsp ginger-garlic paste
• 2 green chilies, slit lengthwise
• 2 tomatoes, chopped (about 200g)
• 1 tsp turmeric powder (haldi)
• 1 tsp Kashmiri red chili powder
• 1 tsp coriander powder (dhaniya powder)
• ½ tsp garam masala powder
• ½ tsp dry mango powder (amchur)
• ½ tsp jaggery (gur) – or brown sugar as a substitute
• 3 cups water
• Salt to taste
• Fresh coriander leaves, for garnish

Ingredient Notes

Let’s talk about some of these ingredients – little things can make a big difference!

Whole Moong Dal: Benefits and Selection

Using whole moong dal is key for that lovely texture and nutritional boost. Look for good quality, split-free dal. About 1 cup (around 200g) is perfect for a family of four.

Mustard Seeds: Regional Variations & Flavor Profile

Mustard seeds are a staple in Indian cooking. Black mustard seeds are most common, offering a pungent flavour. You can lightly dry roast them before tempering for an even more intense aroma.

Cumin: Roasting for Enhanced Aroma

Cumin seeds (jeera) add a warm, earthy note. I like to lightly roast them in a dry pan for a minute or two before adding them to the oil. It really wakes up their flavour!

Kashmiri Red Chili Powder: Color and Mild Heat

Kashmiri red chili powder is a game-changer. It gives a beautiful vibrant red colour to the dal without adding too much heat. If you can’t find it, you can use regular chili powder, but start with less!

Dry Mango Powder (Amchur): The Tangy Secret

Amchur is what gives this dal its signature tangy flavour. It balances the sweetness of the jaggery and the heat of the chilies perfectly.

Jaggery: Traditional Sweetener & Its Role

Jaggery (gur) is an unrefined sugar, adding a subtle sweetness and depth of flavour. If you don’t have jaggery, brown sugar is a good substitute.

Hing (Asafoetida): Aromatic & Digestive Aid

A pinch of hing (asafoetida) adds a unique savoury aroma and aids digestion. Don’t skip it – it really elevates the flavour!

Step-By-Step Instructions

Alright, let’s get cooking!

1. Soak & Sprout: Start by soaking the whole moong dal overnight (8-10 hours) in plenty of water. The next morning, drain the water and tie the dal in a muslin cloth. Keep it moist (spray with water if needed) for about 12-24 hours, or until small sprouts appear.
2. Tempering Time: Heat the oil in a kadai (or a deep pan) over medium heat. Once hot, add the mustard seeds. Let them splutter! Then, add the cumin seeds and hing.
3. Sauté the Aromatics: Add the chopped onions and sauté until they turn translucent. Next, add the ginger-garlic paste and green chilies. Sauté for another minute until fragrant.
4. Tomato Time: Add the chopped tomatoes and cook until they become soft and mushy. This usually takes about 5-7 minutes.
5. Spice it Up: Now, add the turmeric powder, Kashmiri red chili powder, coriander powder, garam masala powder, dry mango powder, jaggery, and salt. Sauté for a minute, stirring constantly, to prevent the spices from burning.
6. Add the Moong Dal: Add the sprouted moong dal and the water. Bring to a boil, then reduce the heat and simmer for about 20 minutes, or until the dal is tender. Alternatively, you can pressure cook it for 2-3 whistles.
7. Garnish & Serve: Garnish with fresh coriander leaves and serve hot with roti, rice, or even a side of raita.

Expert Tips

Here are a few things I’ve learned over the years to make this recipe even better:

Soaking & Sprouting Moong Dal for Best Results

Don’t skip the soaking! It softens the dal and makes sprouting easier. Make sure the cloth is damp, not soaking wet, to prevent mold.

Tempering Techniques for Maximum Flavor

Be patient with the tempering. Let the spices bloom in the hot oil – that’s where the flavour comes from!

Achieving the Right Consistency

Adjust the amount of water to achieve your desired consistency. If you like a thicker dal, use less water.

Balancing Sweet, Sour & Spicy Flavors

Taste as you go and adjust the jaggery, amchur, and chili powder to your liking.

Variations

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

• Vegan Adaptation: This recipe is naturally vegan! Just ensure your jaggery is vegan-friendly (some may be processed with bone char).
• Gluten-Free Confirmation: This recipe is naturally gluten-free.
• Spice Level Adjustment: For a milder flavour, reduce the amount of chili powder. For a spicier kick, add a pinch of cayenne pepper.
• Festival Adaptations: During Navratri or Ekadashi, you can skip the onion and garlic for a satvik version.

My friend, Priya, loves adding a handful of spinach towards the end of cooking for an extra boost of nutrients. My family always adds a squeeze of lemon juice just before serving – it brightens up the flavours beautifully!

Pressure Cooker vs. Pot Cooking

I often use a pressure cooker to save time. It cooks the dal beautifully in just a few whistles. But honestly, simmering it in a pot allows the flavours to develop more fully. It’s a matter of preference!

Serving Suggestions

Sprouted Moong Dal is fantastic on its own, but here are a few ideas:

• With roti or paratha
• With steamed rice
• With a side of raita or yogurt
• As part of a thali (Indian platter)

Storage Instructions

Leftover Sprouted Moong Dal 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

Let’s answer some common questions:

What are the health benefits of sprouted moong dal?

Sprouted moong dal is incredibly nutritious! It’s a great source of protein, fiber, iron, and vitamins. Sprouting increases its digestibility and nutrient absorption.

Can I use split moong dal instead of whole moong dal?

You can, but the texture will be different. Whole moong dal holds its shape better and has a more satisfying bite.

How do I know if the moong dal is properly sprouted?

You’ll see small sprouts (about ¼ to ½ inch long) emerging from the dal. They don’t need to be long – just visible.

What is the best way to store sprouted moong dal?

Store sprouted moong dal in an airtight container in the refrigerator for up to 2 days.

Can I freeze leftover sprouted moong dal?

Yes, you can! Freeze it in an airtight container for up to 2 months.

What can I serve with sprouted moong dal besides roti and rice?

Try it with quinoa, couscous, or even a side of roasted vegetables.

I hope you enjoy this recipe as much as I do! Let me know in the comments how it turns out for you. Happy cooking!