Sprouted Moong Recipe – Authentic Indian Green Gram & Coconut Curry

Last Updated on 2 months by Neha Deshmukh

Sprouted Moong Recipe – Authentic Indian Green Gram & Coconut Curry

Hey everyone! Today, I’m sharing a recipe that’s close to my heart – Sprouted Moong Curry. It’s a dish my grandmother used to make, and the aroma always filled the house with such warmth. It’s healthy, flavorful, and surprisingly easy to put together. Trust me, once you try this, it’ll become a regular in your kitchen too!

Why You’ll Love This Recipe

This Sprouted Moong Curry isn’t just delicious; it’s a powerhouse of nutrition. Sprouting the moong increases its digestibility and nutrient content. Plus, the combination of coconut and aromatic spices creates a truly comforting and satisfying meal. It’s perfect for a weeknight dinner or a special occasion. You’ll love how quickly it comes together, and the vibrant flavors will leave you wanting more!

Ingredients

Here’s what you’ll need to make this amazing Sprouted Moong Curry:

• 1 cup Green Moong (Whole Green Gram)
• 0.25 cup grated dried coconut
• 1 teaspoon cumin powder
• 0.5 teaspoon mango powder
• 0.5 teaspoon green chili paste
• 1 tablespoon fresh scraped coconut
• 1 tablespoon chopped coriander leaves
• 1 teaspoon sugar
• 1 tablespoon oil
• 0.25 teaspoon mustard seeds
• 0.25 teaspoon cumin seeds
• 0.5 teaspoon turmeric powder
• 1 pinch asafoetida (hing)
• Salt to taste

Ingredient Notes

Let’s talk ingredients! Sprouted moong is the star here. Sprouting not only makes it easier to digest but also boosts its nutritional value – think more protein and vitamins!

Now, about the coconut. I’ve used dried coconut here, which is readily available. But if you have access to fresh coconut, absolutely use it! It adds a beautiful sweetness and aroma. Roughly 1/2 cup of freshly grated coconut would be a great substitute.

And finally, asafoetida, or hing. Don’t skip this! It adds a unique savory depth to the curry. It can be a little pungent on its own, but it mellows out beautifully when cooked. If you absolutely can’t find it, a tiny pinch of garlic powder can work in a pinch, but it won’t be quite the same.

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, soak the green gram in plenty of water for 6-8 hours. This is crucial for successful sprouting.
2. Drain the soaked moong and wrap it in a clean, damp cloth. Leave it like that for another 8 hours, or until you see little sprouts emerging.
3. While the moong is sprouting, roast the dried coconut until it turns golden brown. Be careful not to burn it! Once cooled, crush it into a coarse powder.
4. Heat the oil in a pan over medium heat. Add the mustard seeds and let them splutter. Then, add the cumin seeds, turmeric powder, and asafoetida. Let this temper for a few seconds – you’ll smell the amazing aroma!
5. Add the green chili paste and the sprouted moong to the pan. Sauté, covered, for about 2 minutes. Repeat this process one more time. This helps the moong cook evenly.
6. Add enough hot water to just about half-submerge the sprouts. Bring to a simmer and cook until the moong is tender, about 10-15 minutes.
7. Now for the magic! Mix in the roasted coconut powder, fresh coconut, cumin powder, mango powder, salt, and sugar.
8. Simmer for another 5-7 minutes, allowing all the flavors to blend beautifully. If the curry is too thick, add a little more water to reach your desired consistency.
9. Finally, garnish with fresh coriander leaves and serve hot!

Expert Tips

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

• Perfect Sprouting: To ensure perfect sprouting, keep the moong in a dark, warm place. Rinse them with water once or twice a day to keep them moist.
• Consistency is Key: Don’t be afraid to adjust the amount of water to get the consistency you like. Some people prefer a thicker curry, while others like it more soupy.
• Tempering Spices: Tempering the spices in hot oil is essential for releasing their flavors. Don’t rush this step!

Variations

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

• Vegan Adaptation: This recipe is naturally vegan! Just double-check your asafoetida, as some brands might contain wheat.
• Gluten-Free Adaptation: This recipe is also naturally gluten-free.
• Spice Level Adjustment:
  • Mild: Reduce the green chili paste to 1/4 teaspoon.
  • Medium: Use the recipe as is.
  • Spicy: Add an extra 1/4 teaspoon of green chili paste or a pinch of red chili powder.
• Festival Adaptations: During Ganesh Chaturthi, this curry is often offered as prasad (a sacred offering).

Serving Suggestions

This Sprouted Moong Curry is incredibly versatile. It pairs beautifully with:

• Warm roti or chapati
• Steaming hot rice
• As a side dish with other Indian curries

My family loves it with a side of simple yogurt!

Storage Instructions

Leftovers? No problem! Store the Sprouted Moong Curry in an airtight container in the refrigerator for up to 3 days. It actually tastes even better the next day as the flavors meld together. You can also freeze it for up to a month.

FAQs

Let’s answer some common questions:

1. What are the health benefits of sprouted moong?

Sprouted moong is packed with protein, fiber, vitamins, and minerals. Sprouting increases its digestibility and makes its nutrients more bioavailable.

2. Can I use pre-sprouted moong from the store?

Yes, you can! Just make sure it’s fresh and doesn’t have any off-putting smells.

3. What is asafoetida (hing) and can I substitute it?

Asafoetida is a resin with a pungent aroma that adds a unique savory flavor to Indian dishes. If you can’t find it, a tiny pinch of garlic powder can be used as a substitute, but it won’t be the same.

4. How do I adjust the sweetness/sourness in this recipe?

Adjust the amount of sugar and mango powder to your liking. Start with the amounts listed in the recipe and add more gradually, tasting as you go.

5. Can this recipe be made in an Instant Pot?

Yes! Sauté the spices as directed, then add the moong and water. Pressure cook on high for 5-7 minutes, followed by a natural pressure release.

6. How long does it take to sprout moong perfectly?

It usually takes about 8-12 hours to sprout moong, depending on the temperature and humidity.