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Sprouted Mung Bean Stir-Fry (Gujarati Sabat Moong Usal) – vegetarian recipe
Stav Kogan

Sprouted Mung Bean Stir-Fry (Gujarati Sabat Moong Usal)

A nourishing and delicious Sprouted Mung Bean Stir-Fry inspired by the vibrant streets of Gujarat. This protein-packed dish features home-sprouted beans with a perfect, snappy texture, tossed in fragrant spices, zesty lemon, and fresh mint.
Prep Time 35 minutes
Cook Time 10 minutes
Total Time 45 minutes
Servings: 4 serving
Calories: 395

Ingredients
  

  • 1½-inch / 4 cm piece fresh ginger root, scraped
  • 1¼ teaspoons / 6 ml (0.2 fl oz) salt, divided
  • 3 tablespoons (45 ml / 1.5 fl oz) fresh lemon juice, divided
  • ¼ teaspoon (1 ml / 0 fl oz) yellow asafetida powder (hing)
  • 1 tablespoon (15 ml / 0.5 fl oz) ground coriander
  • ¼ teaspoon (1 ml / 0 fl oz) cayenne pepper or paprika
  • ½ teaspoon (2 ml / 0.1 fl oz) turmeric
  • 3 tablespoons (45 ml / 1.5 fl oz) ghee or vegetable oil
  • 1½ teaspoons / 7 ml (0.2 fl oz) cumin seeds
  • 1½ teaspoons / 7 ml (0.2 fl oz) black mustard seeds
  • 1½ cups / 305 g (10.8 oz) whole mung beans, sprouted to ¼ inch / 6 mm tails
  • 1–2 tablespoons (15–30 ml / 1 fl oz) water
  • 2 teaspoons (10 ml / 0.3 fl oz) raw sugar or equivalent sweetener
  • 3 tablespoons (45 ml / 1.5 fl oz) minced fresh mint
  • 1 tablespoon (15 ml / 0.5 fl oz) butter or ghee
  • Radish roses and celery curls for garnishing, optional
  • For the best texture, sprout your own mung beans until the tails are just ¼ to ½ inch long. Store-bought sprouts are often too long and watery.
  • Control the heat by adjusting the amount of cayenne pepper, or use a milder paprika for color without the spice.
  • This dish is fantastic for meal prep. Cook a large batch and store it in the fridge for up to 3 days. Enjoy it cold like a salad or gently reheated.

Method
 

  1. Prep the Ginger: Julienne the ginger into paper-thin strips.
  2. In a small bowl, toss with ¼ teaspoon / 1 ml (0 fl oz) of salt and ½ teaspoon / 2 ml (0.1 fl oz) of lemon juice.
  3. Set aside to marinate for at least 30 minutes.
  4. Bloom the Spices: In a separate small bowl, combine the asafetida, ground coriander, cayenne, and turmeric.
  5. Heat the ghee or oil in a large pan or casserole over medium-high heat.
  6. Add the cumin and mustard seeds.
  7. Once the mustard seeds begin to pop, toss in the powdered spice mix and stir for 2-3 seconds until fragrant.
  8. Cook the Sprouts: Immediately add the sprouted mung beans to the pan and stir to coat.
  9. Add 1-2 tablespoons (30 ml / 1 fl oz) of water, cover, and cook to your desired texture: 2-3 minutes for crunchy, or up to 10 minutes for tender-crisp.
  10. Finish and Serve: Stir in the sugar, the remaining lemon juice, and the remaining salt.
  11. Transfer to a serving platter.
  12. Garnish with the marinated ginger strips, fresh mint, and a final drizzle of melted butter or ghee.
  13. Serve warm with optional radish roses and celery curls.
  14. Don't let the powdered spices burn! Have your sprouts ready to go into the pan immediately after adding the spice mix to the hot oil.

Nutrition

Calories: 395kcalCarbohydrates: 50gProtein: 18gFat: 13g

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