I had the pleasure of meeting Anita, a wonderfully successful businesswoman, on the landscaped terrace of her stylish Bombay flat. She, her daughter Simran, and her grandson welcomed me with the incredible warmth typical of Punjabi hospitality. While their roots are in the Punjab, their food has beautifully embraced the flavors of Bombay. The lunch they served was a masterclass in North Indian home cooking—nothing too hot, spicy, or oily, just pure, balanced flavor. The spread was a vegetarian dream: toovar dal, stir-fried cabbage, green beans, a cooling spinach raita, and a unique turnip dish. But the star of this sunny winter afternoon was this incredible sprouted mung bean dish. It’s a simple, wholesome preparation eaten all over India, and Anita’s method for cooking it is pure genius.
Ingredients
• (Serves 3)
• 2 tbsp / 30 ml olive or peanut oil
• 1 medium onion, about 6 oz / 170g, peeled and chopped
• 4 cloves garlic, peeled and very finely chopped
• 1½-inch / 4 cm piece fresh ginger, peeled and very finely chopped
• ½–1 fresh hot green chili, finely chopped
• 1½ tsp / 7.5g ground coriander
• ¼ tsp / 1.25g ground turmeric
• ⅛–¼ tsp / 0.6-1.25g red chili powder
• 3 cups / approx. 300g Indian-style mung bean sprouts
• 1 tsp / 6g salt, or to taste
• 4 tbsp / 60 ml water, plus more as needed
• 3–4 cherry tomatoes, diced, for garnish
• 1 tbsp chopped fresh cilantro, for garnish
Instructions
1. Place a medium pan over medium-high heat and add the oil. Once hot, add the chopped onions and sauté for 6–7 minutes, until they begin to brown.
2. Add the finely chopped garlic, ginger, and green chilies. Stir continuously for 2–3 minutes until fragrant.
3. Remove the pan from the heat and stir in the ground coriander, turmeric, and chili powder. Return the pan to the heat and stir for one minute to toast the spices.
4. Add the mung bean sprouts, 4 tablespoons of water, and the salt. Stir well to combine, ensuring you scrape the bottom of the pan.
5. Reduce the heat to very low and cover the pan. Cook for about 20 minutes, or until the sprouts are tender. See for the traditional Bombay cooking method using a special lid.
6. Once cooked, transfer the sprouts to a serving dish. Garnish with fresh diced tomatoes and chopped cilantro just before serving.
Nutritional Information
• Serving Size: 1 of 3
• Calories: 210 kcal
• Protein: 10g
• Carbohydrates: 22g
• Fat: 10g
• Fiber: 8g
• is an estimate and may vary.
Pro Tips
• For perfectly moist sprouts, use a flat lid with an indentation. Fill the indentation with water; the condensation will gently steam the vegetables as they cook.
• If you only have a domed lid, add 5–6 tablespoons of water to the pan, cover tightly, and cook on very low heat. Check occasionally and sprinkle more water if the pan looks dry.
• For the freshest flavor and texture, sprout your own mung beans at home. Simply soak them overnight and keep them in a damp cloth or sprouter for 1-2 days.
• Adjust the green chili and red chili powder to your personal heat preference. For a milder flavor, de-seed the green chili before chopping.
FAQ
Q: Is this sprouted mung bean recipe a good source of plant-based protein
A: Yes, sprouted mung beans are an excellent source of plant-based protein. This dish provides approximately 10g of protein per serving, making it a nutritious and filling vegetarian option.
Q: How can I make this a more complete vegetarian meal
A: To turn this into a complete meal, serve it with whole-wheat roti (flatbread) or a side of brown rice. You can also add other vegetables like diced carrots or peas during the last 10 minutes of cooking for extra nutrients and fiber.
Q: Is this sprouted moong recipe vegan
A: Absolutely. This recipe is naturally vegan as it uses olive or peanut oil and contains no dairy or other animal products. It’s a perfect choice for a fully plant-based diet.
Q: How do I store leftover sprouted mung beans
A: Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave before serving.
