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Swiss Chard and Mung Bean Sprout Stir-fry – vegetarian recipe
Stav Kogan

Swiss Chard and Mung Bean Sprout Stir-fry

A vibrant, nutritious stir-fry marrying the earthy notes of Swiss chard with the protein-rich crunch of mung bean sprouts, using classic Indian tempering techniques. A delicious fusion dish ready in under 30 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 serving
Calories: 150
Ingredients Method Nutrition

Ingredients
  

  • 2 large stalks of Swiss chard, about 6 oz / 170g
  • 1 tablespoon (15 ml / 0.5 fl oz) olive or peanut oil
  • Generous pinch of ground asafetida (hing)
  • 1 teaspoon (5 ml / 0.2 fl oz) whole brown mustard seeds
  • 3 cloves garlic, peeled and finely chopped
  • 1–2 fresh hot green chilies, finely chopped
  • ½ teaspoon ground turmeric
  • 3 cups (720 ml) Indian-style mung bean sprouts, homemade or store-bought
  • 3 tablespoons (45 ml / 1.5 fl oz) chopped fresh cilantro
  • ¾–1 teaspoon (5 ml / 0.2 fl oz) salt, to taste
  • 2 tablespoons (30 ml / 1 fl oz) lime juice, freshly squeezed
  • 1 teaspoon (5 ml / 0.2 fl oz) sugar
  • For Serving (Optional)
  • Yogurt relish or raita
  • Warm flatbread, like roti or naan
  • Leafy Green Swaps: If you can't find Swiss chard, this recipe works beautifully with spinach, kale, or collard greens. Adjust the cooking time as needed—spinach will cook much faster.
  • Control the Heat: The tadka (tempering spices) happens very quickly. Have your garlic and chilies chopped and ready next to the stove so you can add them immediately after the mustard seeds pop to prevent burning.
  • Sprout Variations: While mung bean sprouts are traditional, feel free to experiment with lentil or chickpea sprouts for a different texture and flavor profile.

Method
 

  1. Prep Your Greens: Finely dice the Swiss chard stems to about ¼ inch and roughly chop the leaves into ½ inch pieces.
  2. Keeping them separate is key as they cook at different rates.
  3. Temper the Spices (Tadka): Place the oil in a medium frying pan over medium-high heat.
  4. Once the oil shimmers, add the asafetida. A moment later, add the mustard seeds. Be ready! As soon as the seeds begin to pop, immediately remove the pan from the heat and stir in the chopped garlic and green chilies to prevent them from burning.
  5. Sauté the Stems: Return the pan to medium heat.
  6. Add the diced chard stems and stir-fry for 2 minutes until they begin to soften.
  7. Combine and Simmer: Stir in the turmeric until fragrant.
  8. Add the mung bean sprouts, fresh cilantro, chard leaves, 6 tablespoons (90 ml / 3 fl oz) of water, and salt. Give everything a good stir to combine and bring the mixture to a simmer.
  9. Gentle Cooking: Once simmering, reduce the heat to low, cover the pan, and let it cook gently for 20 minutes, allowing the flavors to meld and the sprouts to become tender.
  10. Final Touches: Uncover the pan and stir in the fresh lime juice and sugar.
  11. Taste and adjust the salt or lime juice as needed to achieve the perfect balance of savory, tangy, and sweet.
  12. Serve warm.
  13. Don't Overcrowd the Pan: Use a pan that's large enough to hold all the comfortably. This ensures the vegetables stir-fry rather than steam, developing better flavor.

Nutrition

Calories: 150kcalCarbohydrates: 18gProtein: 8gFat: 5g

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