Moong Sprouts Fry is a simple, healthy, and protein-rich stir-fry dish made with sprouted green moong beans. It's lightly sautéed with vegetables and Indian spices, making it perfect for breakfast, snacks, or as a lunchbox addition. With minimal oil and a burst of flavor, this quick recipe is an easy way to enjoy the nutritional benefits of sprouts.
Ingredients:
- 1 cup green moong bean sprouts
- 1 small onion, finely chopped
- 1 medium tomato, finely chopped
- ½ cucumber, finely chopped
- 1 green chili, finely chopped
- 1 tsp lemon juice
- ½ tsp cumin seeds
- ½ tsp chaat masala
- 1 tbsp fresh coriander leaves, finely chopped
- 1 tsp oil
- Salt, to taste
Instructions:
- Heat oil in a pan over medium flame. Add cumin seeds and let them splutter.
- Add finely chopped onion and green chili. Sauté for 1–2 minutes until the onions turn translucent.
- Add tomatoes and cook for 1 minute until slightly soft.
- Now add the sprouted moong beans and salt. Stir well and cook for 1–2 minutes.
- Turn off the flame. Let it cool slightly.
- Once slightly cooled, mix in cucumber, lemon juice, coriander leaves, and chaat masala.
- Toss gently and serve immediately.
Nutritional Information (General):
- Calories: 90 kcal
- Protein: 6g
- Carbohydrates: 12g
- Fat:5g
- Fiber: 4g
- Iron: 8%
- Vitamin C: 12%
- Calcium: 3%
Cooking Tips & Variations:
- Raw Crunch: You can skip sautéing entirely for a raw salad version.
- Spice it up: Add black pepper or red chili flakes for extra heat.
- South Indian twist: Add curry leaves and a pinch of mustard seeds.
- Add crunch: Mix in roasted peanuts or pomegranate for a crunch and sweetness.
Common Mistakes & Fixes:
- Mistake: Overcooking sprouts.
Fix: Just sauté for 1–2 minutes to retain nutrients and crunch. - Mistake: Adding cucumber while hot.
Fix: Let the mix cool before adding cucumber to avoid sogginess. - Mistake: Bland taste.
Fix: Adjust chaat masala and lemon juice as per your preference for tang.
Chef’s Tips & Tricks:
- Always cook sprouts on medium flame for short duration to avoid mushy texture.
- Use fresh homemade sprouts for best flavor and nutrition.
- If packing for lunch, keep cucumber and lemon juice separate and mix before eating to retain freshness.
Brand Suggestions:
- Moong Beans: TRS or Natco Green Moong (Tesco, Sainsbury’s, Indian stores)
- Chaat Masala: MDH or Everest (Local Indian shops or Amazon UK)
- Oil: KTC Sunflower or Vegetable Oil
- Cumin Seeds: Natco or East End
- Lemon Juice: Sainsbury’s Fresh Lemons or Bottled Lemon Juice
- Fresh Produce: Available at Tesco, Asda, Morrisons
Equipment & Tools:
- Non-stick or stainless-steel frying pan
- Wooden spatula
- Mixing bowl
- Knife and chopping board
- Serving bowl
Pairing Suggestions:
- Best enjoyed on its own as a light snack or breakfast.
- Serve with toasted bread, chapati, or as a filling in wraps.
- Can be served as a salad side with a full Indian thali.
Allergen Information:
- Gluten-Free: Yes
- Nut-Free: Yes (unless nuts are added as variation)
- Vegan: Yes
- Dairy-Free: Yes
Recipe Instructions Step by Step:
Step 1: Prep the Vegetables
Chop the onion, tomato, cucumber, and green chili finely. Keep everything ready.
Step 2: Tempering
Heat 1 tsp oil in a pan. Add cumin seeds and let them splutter.
Step 3: Sauté Veggies
Add chopped onions and green chili. Sauté on medium heat for 1–2 minutes.
Step 4: Add Tomatoes & Sprouts
Add chopped tomatoes. Stir for a minute. Add the moong sprouts and salt. Cook for 2 minutes.
Step 5: Final Touches
Turn off the heat. Once the mix cools slightly, add cucumber, lemon juice, chaat masala, and coriander leaves.
Step 6: Mix and Serve
Mix everything gently and serve immediately while fresh.