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Anitas Indian-Style Sprouted Mung Bean Dish – vegetarian recipe
Stav Kogan

Anita's Indian-Style Sprouted Mung Bean Dish

A simple, wholesome, and genius preparation for sprouted mung beans, inspired by Anita's North Indian home cooking. This vegetarian and vegan dish is a masterclass in balanced flavors, featuring tender sprouts cooked with onions, garlic, ginger, and a blend of aromatic spices.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 3 serving
Calories: 210
Ingredients Method Nutrition

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 (0.26 oz) ground coriander
  • ¼ tsp (1.25 g / 0.04 oz) ground turmeric
  • ⅛–¼ tsp / 0.6-1.25g (0.04 oz) red chili powder
  • 3 cups / approx. 300g (10.6 oz) Indian-style mung bean sprouts
  • 1 tsp (6 g / 0.21 oz) salt, or to taste
  • 4 tbsp (60 ml) water, plus more as needed
  • 3–4 cherry tomatoes, diced, for garnish
  • 1 tbsp (15 ml) chopped fresh cilantro, for garnish
  • 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 (90 ml / 3 fl oz) 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.

Method
 

  1. Place a medium pan over medium-high heat and add the oil.
  2. Once hot, add the chopped onions and sauté for 6–7 minutes, until they begin to brown.
  3. Add the finely chopped garlic, ginger, and green chilies.
  4. Stir continuously for 2–3 minutes until fragrant.
  5. 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.
  6. Add the mung bean sprouts, 4 tablespoons (60 ml / 2 fl oz) of water, and the salt.
  7. Stir well to combine, ensuring you scrape the bottom of the pan.
  8. Reduce the heat to very low and cover the pan.
  9. Cook for about 20 minutes, or until the sprouts are tender. See for the traditional Bombay cooking method using a special lid.
  10. Once cooked, transfer the sprouts to a serving dish.
  11. Garnish with fresh diced tomatoes and chopped cilantro just before serving.
  12. Adjust the green chili and red chili powder to your personal heat preference. For a milder flavor, de-seed the green chili before chopping.

Nutrition

Calories: 210kcalCarbohydrates: 22gProtein: 10gFat: 10g

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