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
Step-by-step instructions
Step 1 · Rinse the sprouted moong thoroughly under running water
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.
Step 2 · In a large mixing bowl
In a large mixing bowl, add the steamed sprouted moong, chopped cucumber, tomato, onion (if using), and green chilli.
Step 3 · Whisk the curd (dahi) until smooth and creamy
Whisk the curd (dahi) until smooth and creamy. Add it to the bowl with the vegetables and sprouts.
Step 4 · Sprinkle roasted cumin powder
Sprinkle roasted cumin powder, black salt, and regular salt as per taste. Drizzle lemon juice over the mixture.
Step 5 · Gently mix all the ingredients until everything is evenly coated wi...
Gently mix all the ingredients until everything is evenly coated with curd and spices.
Step 6 · Garnish with freshly chopped coriander leaves
Garnish with freshly chopped coriander leaves.
Step 7 · Serve immediately for best taste and texture
Serve immediately for best taste and texture. Optionally, chill in the refrigerator for 10 minutes before serving on hot days.
Why this recipe 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.
A note on tradition
Sprouted Moong with Curd is popular throughout India, especially in Uttar Pradesh, Delhi, and Gujarat, where sprouted legumes are a staple in salads and chaats. It is commonly prepared during Navratri and Ekadashi fasting, or as a light meal during the summer. The use of dahi with sprouts is considered sattvic and cooling, making it ideal for families observing fasts or seeking quick, nutritious meals.