Sprouted Green Moong (Gram) Stir Fry

This Sprouted Green Moong stir fry with roti or dosa is my go-to option for a quick breakfast or a meal. It’s nutritious, protein-packed with fiber that will help you keep going for hours. It takes only 15 mins if you have sprouted green gram aka whole green moong sprouts ready in your refrigerator.

You can eat it on its own or with roti, bhakri, dosa, rice, millets or even with bread. I sprout my whole moong once in a few weeks following this mung beans sprouts guide but you may also use store bought mung bean sprouts or soya bean sprouts (read expert tips below).

About Sprouted Green Moong

There are numerous traditional dishes cooked with sprouts across India, but this one is the simplest and the way my Mom would make for us with jowar roti. It’s a staple in some parts of Karnataka and variations exist in Tamil Nadu, Kerala and Maharashtrian cuisines.

This dish of sprouted green moong is wholesome, filling, delicious & uses minimal spices. Sprouts are steamed briefly with an aromatic tempering made with spices like mustard and cumin seeds. Fresh ginger, garlic and curry leaves impart a beautiful aroma to the dish and it does not require any ground spices except for turmeric.

The sprouts are briefly pan-steamed on a very low heat to retain most of the nutrients. But if you want you may blanch briefly or steam in a steamer and mix with the tempering (preventing further steaming).

Ingredients & Substitutes

• Sprouts: This recipe works well with green moong sprouts, Chinese/ Korean style mung beans sprouts and soya bean sprouts. Though you can use other kind of sprouted lentils like moth bean (matki), kala chana, horsegram (kulith) or mixed lentil sprouts, you need to steam or cook them well before adding to the tempering.
• Chilies: I use green chilies for heat and red chilies for smoky flavor. Omit them if you are making for kids and sprinkle black pepper or chili flakes for others.
• Ginger & garlic: Fresh ginger and garlic adds so much flavor to the dish. Use atleast one of them else your dish will be bland.
• Herbs: I use curry leaves and sometimes coriander leaves if I have. Fresh curry leaves add great flavor.
• Raw grated coconut: I use because I always have it. You can use fresh or frozen. If you don’t have, omit it. Desiccated coconut or shredded unsweetened won’t give the same taste or flavor.
• Lemon or lime juice: Adds a refreshing flavor.
• Ghee : I use ghee for flavor but you can use any kind of oil. Organic extra virgin coconut oil is my next choice.

Photo Guide

How to make Sprouted Green Moong Stir Fry

This recipe makes 2 large servings or 3 medium servings. You can adjust the quantities as needed.

1. Add 3 cups/ 250 grams sprouts to a large pot/ bowl and rinse very well with clean water. Drain completely.

2. On a medium flame, heat 1 to 1½ tablespoon ghee or oil in a wide pan. Add

• ¼ to ½ teaspoon mustard seeds
• ½ to ¾ teaspoon cumin seeds
• 1 teaspoon skinned urad dal (optional)
• 1 to 2 broken dried red chilies

3. Fry until the dal turns light golden, for a minute. Stir in

• 1 to 2 sprigs curry leaves (pat dry to prevent splatters)
• 1 to 2 slit green chilies
• ½ to ¾ inch peeled minced ginger
• 3 to 4 chopped medium garlic cloves

4. Saute for 1 to 2 mins, until ginger garlic begins to smell aromatic. Stir in

• ¼ teaspoon turmeric
• ⅓ teaspoon sea salt (adjust to taste)
• ⅛ teaspoon hing (asafetida, optional)

5. Immediately pour 3 to 4 tablespoons water. (Avoid adding too much water) Bring to a rolling boil and turn down the heat to the lowest.

6. Stir in the sprouts & cover.

7. Pan-steam for 3 to 4 mins, until the sprouts are partially cooked (to your liking), yet crunchy. If the pan dries out and they are still undercooked, add a splash of water and continue to steam for another 1 to 2 mins.

8. Turn off and stir in ¼ cup raw grated coconut. Taste test to adjust salt.

9. Don’t overcook. This is the texture when it cools down. They should remain crunchy but not chewy or too soft. When you are ready to serve, stir in ¾ to 1 tablespoon lemon juice, 2 tablespoons slightly crushed roasted sesame seeds (optional) and 2 tablespoon chopped coriander leaves (optional).

Serve stir-fried sprouted green moong on their own or with roti, parathas or plain steamed rice.

Expert Tips

• Avoid cooking sprouts in a dry pan, they can turn out chewy in the absence of moisture. A splash of water keeps them moist as they steam & retains the crunchy texture.
• If you are using Chinese/ Korean style long mung bean sprouts – blanch uncovered on high heat for 1 minute, drain them to a colander. Avoid adding water to the tadka and add the blanched sprouts directly to the pan. Don’t cook further, mix them in the hot pan.
• To use soya bean sprouts, blanch them uncovered on high heat for 3 mins. Drain and stir into the tadka.

Recipe Card