Raw Moong Sprouts
Lunch • India
How to Make Raw Moong Sprouts (Traditional & Healthy Version)
Raw Moong Sprouts, known as 'moong dal ke ankur' in Hindi, are a staple in Indian households, especially among those seeking healthy and nutritious meal options. This dish is revered for its simplicity, freshness, and the burst of flavors it brings to your lunch table. Originating from the heart of India, the practice of sprouting moong dal has deep roots in Ayurvedic traditions, where sprouts are considered highly 'satvik' and energy-boosting. The taste of raw moong sprouts is refreshing, with a slight crunch and earthiness that pairs beautifully with Indian spices and fresh herbs. Often enjoyed during festivals like Navratri for their purity and health benefits, raw moong sprouts are also a popular choice during summer months when light, cooling foods are preferred. They are not just a part of fasting menus but also a common feature in tiffin boxes for health-conscious individuals across cities like Mumbai, Delhi, and Ahmedabad. This traditional dish is a perfect blend of taste, nutrition, and Indian culinary wisdom, making it an excellent choice for anyone looking to embrace authentic Indian cuisine while keeping calories in check.
Ingredients(for 1 medium bowl (about 150g) per serving)
- 1 cup Whole green moong dal (mung bean; sabut moong)
- 1 small Onion (finely chopped; pyaaz)
- 1 medium Tomato (finely chopped; tamatar)
- 1 Green chilli (finely chopped; hari mirch) - optional
- 2 tbsp Fresh coriander leaves (hara dhania, chopped)
- 1 tbsp Lemon juice (nimbu ras)
- 1/4 tsp Black salt (kala namak)
- 1/4 tsp Cumin powder (jeera powder) - optional
- 1/2 small Carrot (grated; gajar) - optional
- to taste Salt (sendha namak if fasting)
Instructions
- 1
Rinse the whole green moong dal thoroughly with water. Soak in enough water for 6-8 hours or overnight.
8 hours (soaking time)
Use filtered water for best sprouting results.
- 2
Drain the soaked moong dal and place in a clean muslin cloth. Tie loosely and keep in a warm place for 8-12 hours to sprout.
8-12 hours (sprouting time)
In winter, keep near the stove or inside an oven (switched off) to encourage sprouting.
- 3
Once sprouted, rinse the moong sprouts gently to remove any hulls. Transfer to a mixing bowl.
2 minutes
Avoid bruising the sprouts as they are delicate.
- 4
Add finely chopped onion, tomato, green chilli, coriander leaves, and grated carrot to the sprouts.
5 minutes
Add vegetables just before serving to retain crunch.
Why This Dish is Healthy
This dish is naturally low in fat and high in protein and fiber, helping with satiety and blood sugar control. It's free from refined ingredients and uses whole, unprocessed foods. The use of lemon juice boosts vitamin C, while raw vegetables add enzymes and micronutrients. Overall, Raw Moong Sprouts are perfect for those following a healthy Indian vegetarian diet.
Raw Moong Sprouts are a powerhouse of nutrition. They are rich in plant-based protein, dietary fiber, and low in calories, making them ideal for weight management and muscle health. Sprouting increases the bioavailability of vitamins like vitamin C, B-complex, and minerals such as iron, magnesium, and potassium. The addition of fresh vegetables enhances the vitamin and antioxidant content, supporting overall immunity and digestion.
Pro Tips
- 💡Tip 1: Always use fresh, unpolished moong dal for better sprouting.
- 💡Tip 2: Rinse sprouts daily if storing for multiple days to prevent spoilage.
- 💡Tip 3: Add a pinch of chaat masala for a street-style flavor twist.
Storage & Serving
Store sprouted moong in an airtight container in the refrigerator for up to 2 days. Mix with vegetables only before serving to retain freshness and crunch.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 30.0 kcal |
