Sprouted Moong with Curd
Lunch • India
How to Make Sprouted Moong with Curd (Traditional & Healthy Version)
Sprouted Moong with Curd, or 'Ankurit Moong Dahi Salad', is a refreshing and nutrient-rich dish enjoyed across India, especially during the hot summer months. This wholesome recipe combines protein-packed sprouted moong (green gram) with creamy dahi (curd), fresh vegetables, and aromatic Indian spices. It is a staple in many Indian households, particularly in North India, and is commonly served as a light lunch or a cooling side dish. The natural crunch of the moong sprouts pairs beautifully with the smoothness of curd, creating a delicious balance of textures and flavors. Traditionally, sprouting moong at home is considered a sign of health and vitality, and this dish is often prepared during vrat (fasting) days and festivals like Navratri for its sattvic (pure) qualities. The gentle spicing and use of fresh herbs like dhania (coriander) make it both aromatic and easy to digest. With its high protein content and probiotic benefits from curd, Sprouted Moong with Curd is an excellent choice for those seeking a healthy, vegetarian lunch that is light on calories yet filling. Whether you’re looking for a post-workout meal or a nutritious snack during festivals, this dish is a perfect fit for the Indian palate.
Ingredients(for 1 medium bowl (approx. 200g))
- 1 cup Sprouted moong (green gram) (ankurit moong)
- 1 cup Fresh curd (dahi)
- 1/2 cup Cucumber (finely chopped, kheera)
- 1/2 cup Tomato (finely chopped, tamatar)
- 1/4 cup Onion (finely chopped, pyaaz) - optional
- 1 Green chilli (finely chopped, hari mirch) - optional
- 2 tbsp Coriander leaves (fresh, chopped, dhania patta)
- 1/2 tsp Roasted cumin powder (bhuna jeera powder)
- 1/4 tsp Black salt (kala namak)
- to taste Salt (namak)
- 1 tsp Lemon juice (nimbu ras)
Instructions
- 1
Rinse the sprouted moong thoroughly under running water. Steam the sprouts for 5-7 minutes on a steamer or in a covered pan until just tender, but still crunchy.
7 minutes
Do not overcook the sprouts; they should retain their crunch for best texture.
- 2
In a large mixing bowl, add the steamed sprouted moong, chopped cucumber, tomato, onion (if using), and green chilli.
3 minutes
For a milder flavor, deseed the green chilli or skip it altogether.
- 3
Whisk the curd (dahi) until smooth and creamy. Add it to the bowl with the vegetables and sprouts.
2 minutes
Use homemade curd for the best probiotic benefits and taste.
- 4
Sprinkle roasted cumin powder, black salt, and regular salt as per taste. Drizzle lemon juice over the mixture.
2 minutes
Roasted cumin powder enhances aroma and aids digestion.
Why This Dish is Healthy
This dish is highly recommended for health-conscious individuals due to its high protein, low fat, and low glycemic index properties. The combination of sprouts and curd aids muscle repair, supports weight loss, and enhances gut health. Its fiber content helps in satiety, making it ideal for those managing their calorie intake or aiming for a balanced diet. With no deep frying or heavy oils, it is both heart-friendly and diabetes-friendly.
Sprouted Moong with Curd is a powerhouse of nutrients. Moong sprouts are rich in plant-based protein, dietary fiber, vitamins like B-complex, and essential minerals such as iron, potassium, and magnesium. The addition of curd provides probiotics for gut health, along with calcium and vitamin D. Fresh vegetables add antioxidants and hydration. This dish is low in calories, cholesterol-free, and supports digestion, immunity, and sustained energy release throughout the day.
Pro Tips
- 💡Tip 1: Always steam sprouts lightly to enhance digestibility and reduce the risk of contamination.
- 💡Tip 2: Use thick, fresh curd for a creamy texture; hung curd works well if you prefer less watery salads.
- 💡Tip 3: Add a pinch of chaat masala or amchur (dry mango powder) for an extra tangy twist.
Storage & Serving
Best consumed fresh, but can be stored in an airtight container in the refrigerator for up to 12 hours. Stir well before serving; avoid storing for too long as the curd may turn sour and vegetables lose crunch.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 130.0 kcal |
