Sprouted Moong Recipe – Authentic Indian Moong Dal with Amchoor & Jaggery

Last Updated on 2 months by Neha Deshmukh

Sprouted Moong Recipe – Authentic Indian Moong Dal with Amchoor & Jaggery

Introduction

Oh, sprouted moong! This dish just screams comfort food to me. It’s one of those recipes my grandmother used to make, and honestly, it’s taken me a few tries to get it just right – to capture that same warmth and flavour. It’s a little bit tangy, a little bit sweet, and packed with goodness. If you’re looking for a healthy, flavourful Indian dish that’s a little different from the usual, you’ve come to the right place! This sprouted moong recipe is a family favourite, and I’m so excited to share it with you.

Why You’ll Love This Recipe

This isn’t just another moong dal recipe. Sprouting the moong beans unlocks a whole new level of flavour and nutrition. Plus, the combination of amchoor (dry mango powder) and jaggery creates a beautiful balance of sweet and sour that’s incredibly addictive. It’s relatively quick to make, perfect for a weeknight meal, and it’s wonderfully versatile – serve it with pav, rice, or even roti!

Ingredients

Here’s what you’ll need to make this delicious sprouted moong:

• 2 cups moong bean sprouts
• 1 cup onions, sliced
• ½ cup cubed tomato
• 1 inch piece ginger, grated
• 2-3 flakes garlic, minced
• 1 tsp amchoor (dry mango powder) or tamarind paste
• 1-2 green chillies, chopped (adjust to your spice preference!)
• Pinch of turmeric powder
• 1 tsp red chilli powder
• 1 tsp coriander powder
• 1 tsp Kitchen King Masala or garam masala
• 1 tsp grated jaggery or brown sugar
• 2 tbsp oil
• Salt to taste

Ingredient Notes

Let’s talk ingredients! Sprouted moong is a nutritional powerhouse – easier to digest and packed with vitamins. I usually sprout my own, but you can find them at many Indian grocery stores.

Amchoor is a game-changer in Indian cooking. It adds a lovely tanginess that’s hard to replicate. It’s made from unripe green mangoes that are dried and ground into a powder. If you can’t find it, tamarind paste is a good substitute (see FAQs for conversion).

Don’t skip the jaggery! It balances the spice and tanginess beautifully. Jaggery is unrefined sugar, giving a lovely caramel-like flavour. Brown sugar works well too, if you can’t find jaggery.

Kitchen King Masala is a North Indian spice blend that adds a unique depth of flavour. It’s a bit different than garam masala – a little fruitier and more aromatic. I’ll tell you how to substitute it in the FAQs if you can’t find it.

Step-By-Step Instructions

Alright, let’s get cooking!

1. Heat the oil in a pan over medium heat. Add the sliced onions and chopped green chillies. Sauté until the onions turn a lovely golden brown – this usually takes about 5-7 minutes.
2. Now, add the grated ginger and minced garlic. Sauté for just a minute until you can smell that wonderful aroma filling your kitchen.
3. Time for the spices! Mix in the coriander powder, red chilli powder, turmeric powder, salt, and grated jaggery. Fry the spices for about a minute, stirring constantly so they don’t burn.
4. Add the sprouted moong beans and cubed tomatoes. Stir well to coat everything in the spice mixture. Add ½ cup of water, cover the pan, and let it simmer for 8-10 minutes, or until the sprouts are tender.
5. Once the sprouts are tender, sprinkle in the garam masala (or Kitchen King Masala) and garnish with fresh coriander leaves. Cook uncovered for a few minutes until any excess liquid has dried up.
6. Give it a final taste and adjust the salt and tanginess as needed. Serve hot!

Expert Tips

• Don’t overcook the sprouts! You want them to be tender but still have a little bit of bite.
• Keep stirring while frying the spices to prevent them from burning. Burnt spices will ruin the flavour.
• If you like a little extra heat, add another green chilli or a pinch more red chilli powder.

Variations

• Vegan Adaptation: Make sure your jaggery is vegan-friendly, as some brands use bone char in the refining process.
• Gluten-Free: This recipe is naturally gluten-free!
• Spice Level: For a milder flavour, reduce the amount of red chilli powder. For a spicier kick, add a pinch of cayenne pepper.
• Festival Adaptations: This is a fantastic Navratri/fasting-friendly option, as moong is allowed during fasting periods. Just double-check all your ingredients to ensure they are permitted during your fast.

Serving Suggestions

This sprouted moong is incredibly versatile. I love serving it with soft, fluffy pav (Indian bread rolls) for a delicious street food-style meal. It’s also fantastic with steamed rice or roti. A side of raita (yogurt dip) adds a cooling contrast to the spice.

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. It actually tastes even better the next day as the flavours meld together!

FAQs

1. What are the health benefits of eating sprouted moong? Sprouted moong is incredibly nutritious! Sprouting increases the bioavailability of nutrients, making them easier for your body to absorb. It’s a great source of protein, fibre, vitamins, and minerals.
2. Can I use tamarind paste instead of amchoor powder? What’s the conversion? Yes, you can! Use about 1 tablespoon of tamarind paste for every 1 teaspoon of amchoor powder. Mix the tamarind paste with a little warm water to create a smooth liquid before adding it to the recipe.
3. My sprouted moong is too watery. How do I fix it? Make sure you drain the sprouts really well before adding them to the pan. You can also cook them uncovered for a few extra minutes to allow the excess liquid to evaporate.
4. What is Kitchen King Masala and where can I find it? Can I substitute it? Kitchen King Masala is a popular spice blend in North India. You can find it at most Indian grocery stores. If you can’t find it, you can substitute it with 1 teaspoon of garam masala plus a pinch of amchoor powder.
5. Can I make this recipe ahead of time? How long will it keep? You can definitely prep some of the ingredients ahead of time! You can chop the onions, tomatoes, ginger, and garlic and store them in the refrigerator for a day or two. The cooked sprouted moong will keep well in the refrigerator for up to 3 days.