Sprouts With Veggies Stir Fry / Healthy Moong Dal Sprouts Recipe – It is a simple dry veg curry made with sprouted whole green moong and moth lentils with fresh seasonal vegetables. It is a healthy and delicious recipe perfect for a quick breakfast or snacks or as a side with any meal.

About Moong and moth dal sprouts

Moong dal and moth dal sprouts are very easy to prepare at home without using any special equipment. These sprouts take very little time and grow within 18-24 hours depends upon the weather conditions.

These days, readymade sprouts are easily available in the market. But, I prefer to make fresh sprouts at home. Making sprouts at home is economical, safe and healthier than the market bought. 

You can check my video on how to grow moong and moth dal sprouts at home.

How to make Sprouts With Veggies Stir Fry

A simple and easy stir fry curry, made with whole moong and moth dal sprouts and fresh seasonal vegetables. I usually make it for dinner time with chapatti and green chutney. It is also a perfect choice for a healthy quick breakfast meal. Even we can make chutney using sprouts or Steam them and serve as a snack too. 

I got 2 cup sprouts from 1/2 cup of moong and 1/2 cup of moth beans. It took around two days total to grow these moong dal sprouts. About 8 hours of soaking and 18 hours of sprouting process is needed. Sprouting time depends upon the weather conditions. In summers, it grow fast while in winters the process will take a little more time. Moong dal sprouts are the fastest sprouts to grow but, hard beans like black chana, white peas, yellow peas, etc. take a longer time. My other dry veg curries you would like to try

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Video recipe of Sprouts With Veggies Stir Fry

Why steaming is necessary before consuming sprouts

As sprouts are a vulnerable source of bacterial contamination. I prefer to pressure cook or steam them first and then stir fry them. This process destroys any bacterial growth in the sprouts and also makes them more palatable.

Health benefits of sprouts

1. Sprouts are one of the best foods that help in the weight loss process as they are rich in protein, vitamins and minerals. 
2. They are low in calories, high in nutrients and consumed without any worries.
3. Rich in Vitamin C helps in the growth of white blood cells that fight body infections and boost immunity.
4. The sprouting process increases the Vitamin A content that helps in improving vision and eyesight.
5. It is very helpful in keeping the heart healthy. The omega-3 content of sprouts reduces the bad cholesterol and increases the good cholesterol.

Step by step preparation of Sprouts With Veggies Stir Fry

1. First, wash sprouts and transfer in a pressure cooker. Add ¼ cup of water and pressure cook up to one whistle. Once the pressure is relased open the lid and keep it aside.

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2. Now in a frying pan heat oil, add ½ tsp jeera, wait til they crackled. Then add chopped onion and green chilles. Sauté them for a minutes.

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3. Add salt, turmeric powder, coriander powder, and mix well.

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4. Now add steamed sprouts and cover the pan. Cook for 2-3 minutes. Finally, add chopped tomatoes and garnish with coriander leaves.

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5. Squeeze lemon juice before serving.

Serving suggestion

Serve this simple stir fry sprouts with chapatti or paratha. It can be a good option for a packed lunch. We can also use them to make sandwiches or stuffing for chilla. It also goes well with Makka, bajra or jowar roti with a glass of lassi.

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Tips and tricks

1. After sprouting, washing and steaming is essential to check any bacterial growth and make them palatable and easy to digest.
2. We can make sprouts before hand and store them in the refrigerator  and use within 2-3 days  or freeze them if you want to keep them for 15-20 days.
3.  I have used moong and moth dal sprouts but you can use mixed sprouts if you like.
4. It is a dry curry, to make it gravy based add little more water and cook for little longer.

Recipe card

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