Load up on protein-packed sprouts

Load up on protein-packed sprouts


It’s believed that tasty food is terrible for one’s digestion and healthy food is unappetising. Here’s another myth busted, because one can make scrumptious snacks using sprouted moong. Protein-rich moong is both nutritious and delicious. What’s more, sprouted moong combines well with other ingredients to offer amazing and appetising results.

Sprouted and salted moong can be used to make a variety of sabzis and rice dishes. A fistful of parboiled, sprouted moong in lemon rice (chitranna), jeera rice, tomato rice, seasoned curd-rice or pulao imparts a delicious flavour to the dish.

Sprouted and parboiled moong is commonly used in chaat, be it as a crunchy filling for pani puri or as part of the medley in masala puri. Mix in a small quantity of moong dal while grinding dosa/idli batter for extra nutrition.

Here are a few quick and easy recipes:

Gobi-Moong Subzi

Ingredients: Cauliflower-1; Onions-2; Tomato-1, Sprouted full moong-1/2 cup, Oil-2 tbsp; Turmeric powder-1/2 tsp; Coriander powder-1 tsp; Red chillies-2; Ginger-1/2 inch piece; Garlic-4 cloves; Salt to taste.

Method: Wash and clean the cauliflower. Cut it into florets. Heat a little oil in a thick-bottomed kadai. Sauté the cauliflower florets and keep aside. Brown finely chopped onions in the kadai. Add crushed ginger and garlic to it and fry well. Add red chillies, turmeric powder, coriander powder and the finely-chopped tomato. After two minutes, mix in cauliflower florets, sprouted moong and salt. On a low flame, cook until done. Don’t overcook the cauliflower or the sprouted moong. This subzi is a nutritious accompaniment to poori, phulka or paratha.

Chana Dal and Full-Moong Sundal

Ingredients: Chana dal-1 cup; Sprouted moong-1 cup; Oil-1 tbsp; Mustard-1/2 tsp; Hing- a pinch; Red chillies-2; Curry leaves-a few; Salt-to taste; Coriander leaves-1 tsp; Grated coconut-4 tbsp; Lime juice-2 tsp.

Method: Soak the chana dal in water for half an hour. Pressure cook the dal until soft but not overcooked. Heat oil in a kadai, season with mustard, hing, red chillies and curry leaves. Add sprouted moong to this, and cook till it’s tender. Mix in cooked chana dal and add salt. Turn off the gas. Garnish with fresh, grated coconut, finely chopped coriander leaves and a dash of lime juice. This is a healthy tea-time snack.

Moong & Raw Veggie Raita

Ingredients: Cucumber-1 large; Onion-1; Tomato-1; Carrot-1; Sprouted and parboiled moong-1 cup; Thick curd-2 cups; Salt-to taste; Coriander leaves-1 tsp; Chaat masala-1/2 tsp.

Method: To finely chopped cucumber, onions and tomatoes, add the grated carrot and parboiled, sprouted moong. Mix in the thick curd. Add salt to taste. Garnish with finely chopped coriander leaves and sprinkle chaat masala. This makes a tasty accompaniment for paratha or pulao.

Spicy Sprouted Moong Salad

Ingredients: Sprouted moong-1 cup; Oil-1 tsp; Cumin seeds-1/2 tsp; Salt-to taste; Onion-1; Tomato-1; Green chillies-2; Coriander leaves-1 tsp; Juice of 1/2 lime.

Method: Heat oil in a kadai. Season with cumin seeds. Add sprouted moong and salt and cook for a few minutes till parboiled. Turn off the gas. When the mixture cools, mix in finely chopped onion, tomato, green chillies, coriander leaves and lime juice. You can serve this as a salad with a meal or starter with a round of cocktails.  

Get a round-up of the day's top stories in your inbox

Check out all newsletters

Get a round-up of the day's top stories in your inbox