Sprouts are one of the healthiest and simplest foods you can prepare at home. Rich in protein and fiber, sprouting moong dal not only enhances its nutritional value but also makes it easier to digest. All you need is some patience and the right process to grow fresh, crunchy sprouts in your kitchen.
Ingredients:
- 1 cup moong dal (green gram)
- Water – as required for soaking
- Clean, thick cotton/muslin cloth
Instructions:
- Rinse the moong dal thoroughly 2–3 times until the water runs clear.
- Soak the rinsed dal in plenty of water in a bowl for 8–10 hours or overnight.
- Drain the water using a sieve and tie the soaked dal in a clean, damp cotton cloth.
- Place the cloth in an empty cooker or container, cover with the lid, and keep in a warm corner of your kitchen.
- Let it sit undisturbed for 10–12 hours. Check occasionally and ensure the cloth remains damp.
- After 12 hours, open the cloth to reveal fresh sprouts.
- Use immediately or store in an airtight container in the fridge for up to 3 days.
Nutritional Information (General):
- Calories: 70 kcal
- Carbohydrates: 12g
- Protein: 6g
- Fat: 0.5g
- Fiber: 3g
- Iron: 1.5mg
- Vitamin C: 13mg
Cooking Tips & Variations:
- Use filtered water to avoid any contamination during sprouting.
- Winter sprouting tip: Wrap the container in a towel and keep near a warm appliance.
- Add fenugreek or black chickpeas with moong dal for a mixed sprouts version.
- You can briefly steam the sprouts if you don’t prefer eating them raw.
Common Mistakes & Fixes:
- Mistake: No sprouting after 12 hours.
Fix: Check if the cloth dried out or the environment was too cold. Re-dampen the cloth and let it sit longer. - Mistake: Foul smell from the sprouts.
Fix: Sprouting was done in unhygienic or too moist conditions. Discard and start over with fresh dal and clean tools.
Chef’s Tips & Tricks:
- Choose whole moong dal, not split ones, for best sprouting.
- Rinse the sprouts every day if storing for multiple days to maintain freshness.
- You can grow a larger batch and freeze some for later use.
Brand Suggestions:
- Moong Dal: TRS Whole Moong Dal (available at Tesco, Sainsbury’s, Asda, and Indian grocery stores)
- Cloth: Clean muslin/cotton cloth available at Wilko or Amazon UK
- Storage Containers: Sistema or IKEA BPA-free airtight boxes
Equipment & Tools:
- Mixing bowl (for soaking)
- Sieve or strainer
- Cotton/muslin cloth
- Cooker or insulated container
- Airtight storage box (for storing)
Pairing Suggestions:
- Add sprouts to your morning smoothie bowls or salad bowls.
- Use them in chaats, bhel puri, or as a protein topping on toast.
- Pair with lemon juice, salt, and a pinch of chaat masala for a healthy evening snack.
Allergen Information:
- Gluten-Free: Naturally gluten-free (ensure clean prep area).
- Vegan: 100% plant-based and vegan.
- No Dairy or Nuts: Safe for nut- and dairy-free diets.
Recipe Instructions Step by Step:
Step 1: Rinse & Soak
Rinse 1 cup of moong dal in clean water 2–3 times. Soak it in water for 8–10 hours or overnight.
Step 2: Drain & Tie
After soaking, drain the water and tie the dal in a damp, thick cotton/muslin cloth.
Step 3: Sprouting Environment
Place the tied cloth in an empty cooker or closed container. Keep it in a warm place for 10–12 hours.
Step 4: Check Sprouts
Check after 12 hours – the dal will have sprouted. If not, let it sit longer ensuring the cloth remains damp.
Step 5: Use or Store
Use the sprouts immediately or refrigerate in an airtight box for 2–3 days.