Tag: Plant Based

Sprouted Moong Beans Sabzi Gujarati Style

Growing up, my Mom would make these sprouted moong beans for dinner often.  I remember my brother and I were not big fans and would hate eating them.  Now that I’m an adult, maybe a switch has flipped?  I don’t know but I definitely love this recipe and could easily eat this dish 2-3 times a week.  Thanks Mom!

WHAT ARE SPROUTED MOONG BEANS?
Sprouted moong beans are basically moong beans that have been soaked in water then left in a warm place to germinate.  They are very popular in Indian and Pakistani cooking though many people across the globe are starting to embrace this food more and more.
Some of the more popular ways to eat sprouted moong beans is to add them in to salads and sandwiches, however, some of the more traditional ways to make them is to make a curry, a sabzi, and even dosas out of these delicious babies.

WHY SHOULD I EAT SPROUTED MOONG BEANS?
Because they are a powerhouse of nutrients.  These legumes are one of the best sources of plant based protein providing ~14gm in 1 cup cooked.  Take a look at some of these other benefits:

• Fiber: 15.4 grams
• Folate (B9): 80% of the Reference Daily Intake (RDI)
• Manganese: 30% of the RDI
• Magnesium: 24% of the RDI
• Vitamin B1: 22% of the RDI
• Phosphorus: 20% of the RDI
• Iron: 16% of the RDI
• Copper: 16% of the RDI
• Potassium: 15% of the RDI
• Zinc: 11% of the RDI

WHERE CAN I GET SPROUTED MOONG BEANS?
Moong Beans are easy to sprout at home (I love this method provided by Piping Pot Curry) or you can find them at your local Indian or Asian grocery store.

So now that you know what I know about these delicious and nutritious legumes, let me tell you how to make them.  This particular recipe is my mom’s (I’ve not made a single change to it because it’s so perfect the way it is!) and I love the simplicity of it as it carries a depth of flavor too.

There are two methods of making this dish.  One is in the instant pot and the other over the stove.  I’ve given both versions in the recipe card below so feel free to try both to see which you prefer!

From my kitchen to yours, I hope you enjoy these Sprouted Moong Beans as much as we do!

Sprouted Moong Beans Sabzi Gujarati Style

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March 1, 2021

by Sapna

Cuisine Gujarati

Category Indian

Persons

4

Serving Size

1 cup

Prep Time

2 minutes

Cook Time

5 minutes

Total Time

7 minutes

Ingredients

• 2 c sprouted moong beans
• 4-5 cloves garlic, chopped in halves
• 1 tsp cumin seeds
• 1/4 tsp turmeric
• 1/2 tsp hing (asafoetida)
• 1 tsp Kashmiri red chili / cayenne pepper
• 1 tsp coriander powder
• 1/2 tsp sugar
• 1 tsp salt
• 2/3 c water
• 1 1/2 Tbsp oil, divided
• 1 serrano pepper, chopped
• 1 Tbsp Cilantro, chopped, to garnish

Instructions

For Instant Pot Method:

1. Start the saute mode and let the pot heat up.
2. Add in 1 Tbsp oil and cumin seeds. When the cumin seeds start to splutter, add in the garlic and let it roast for a good 30-45 seconds.
3. Add in the turmeric, hing, and cayenne pepper and give it a quick stir to help bloom the spices.
4. Add in the moong sprouts and water. Mix well with the spices.
5. Finally add in coriander powder, sugar, and salt.
6. Turn off saute mode, seal Instant Pot in sealing position and set to Manual Cook for 5 minutes.
7. When the timer beeps, release the pressure immediately.
8. On the side, in a small tempering pan, heat oil on medium heat. Add in the green chilies and let it roast for 30 seconds. Add these in to the moong sabzi and give it a good stir.
9. Garnish with cilantro and serve hot with Roti.

For Stovetop Method:

1. Add the sprouted moong beans in a pressure cooker with salt and water and cover the lid. Let it cook for 2 whistles then remove from heat. Release the pressure and open the pressure cooker.
2. On medium heat, in a nonstick pan, heat 1 Tbsp oil and add cumin seeds. Add in the garlic and green chilies. Roast for 30 seconds to let the flavors build.
3. Add in the turmeric, hing, and cayenne pepper and give it a quick stir to help bloom the spices.
4. Next add in the cooked sprouted moong beans, coriander powder, and sugar. Mix well and let it cook for 1-2 minutes.
5. Turn off stove, garnish with cilantro and serve hot with Roti.

Notes

**Note: the cook time given is for the Instant Pot Method.  Stovetop takes and additional 3-4 minutes in my experience but overall, this dish takes less than 15 minutes to make.

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10 minute meals,

Clean Eating,

dairy free,

Eat a Rainbow,

Eat your colors,

Gluten Free,

gujarati,

Healthy,

Indian Food,

Keto,

Kid Friendly,

make ahead,

nutrient dense,

Plant Based,

protein packed,

Quick and Easy,

Sabzi,

Sprouted Moong Beans,

Sustainable,

Vegan,

vegetarian

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