Green Moong Sprouts Stir Fry

Manisha Mishra
by Manisha Mishra
2 Servings
20 min

Green moong sprouts with veggies stir fry is a vibrant, nutrient-packed dish that brings together the goodness of sprouted green moong beans and a medley of colorful vegetables. This stir fry is not only delicious but also incredibly healthy, making it an ideal addition to any diet. My Mom used to packed this nutritious dish for my lunchbox and now I'm packing it for my daughter lunchbox. She is not a fan of raw sprouts salad but indeed she liked this stir fry a lot.


Sprouted green moong beans are a powerhouse of nutrition, rich in protein, fiber, vitamins, and minerals. Sprouting the moong beans enhances their nutritional profile, making them easier to digest and more beneficial for overall health. When combined with fresh vegetables, this stir fry becomes a complete meal, providing a balance of proteins, carbs, and essential nutrients.

The dish starts with sautéing cumin seeds, and aromatic ingredients like green chilies and chopped ginger in a bit of oil. This creates a flavorful base that infuses the entire stir fry with a delightful aroma. Chopped onions are then added, followed by a mix of vibrant vegetables such as carrots, bell peppers, and green beans. These veggies not only add color but also contribute vitamins, minerals, and fiber to the dish.

Once the vegetables are slightly tender yet still crisp, sprouted green moong beans are added to the mix. The sprouts cook quickly, retaining their crunch and nutritional value. A sprinkle of turmeric and red chili powder gives the dish a warm, earthy flavor, while tomatoes add a hint of tanginess.


The stir fry is finished with a squeeze of fresh lemon juice and a garnish of chopped coriander leaves, adding a zesty freshness that brightens up the dish.

This green moong sprout stir fry is incredibly versatile.It can be served as a side dish with roti or rice, or enjoyed as a light, nutritious snack on its own. Perfect for those looking to eat healthy without compromising on taste, this stir fry is both satisfying and nourishing. This stir-fry is packed with protein, fiber, and a variety of vitamins, making it a wholesome and tasty addition to any meal. Enjoy!

Green Moong Sprouts Stir Fry
Recipe details
  • 2  Servings
  • Prep time: 10 Minutes Cook time: 10 Minutes Total time: 20 min
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Ingredients
  • 1 cup green moong sprouts
  • 1 small onion, finely chopped
  • 1 small tomato, chopped
  • 1 small carrot, diced
  • ½ cup bell peppers (mixed colors), diced
  • ½ cup green beans, chopped
  • 1 teaspoon cumin seeds
  • 1-2 green chilies, slit
  • 1/4 teaspoon ginger finely chopped
  • 1/4 teaspoon turmeric powder
  • 1/4 teaspoon red chili powder (optional)
  • Salt to taste
  • 1 teaspoon oil
  • Fresh coriander leaves, chopped, for garnish
  • Juice of half a lemon
Instructions
If you haven't already sprouted the green moong, soak them overnight, drain the water, and keep them in a warm place to sprout for 1-2 days. Rinse well before using.
In a large pan or wok, heat the oil over medium heat. Add the mustard seeds and cumin seeds. Let them crackle.
Add the slit green chilies and ginger-garlic paste. Sauté for a minute until fragrant.
Add the chopped onions and cook until they turn translucent.
Add the diced carrots, bell peppers, and green beans. Stir-fry for 4-5 minutes until the vegetables are slightly tender but still crisp.
Add the chopped tomatoes, turmeric powder, red chili powder, and salt. Cook until the tomatoes soften.
Stir in the green moong sprouts and mix everything well. Cook for 5-7 minutes, stirring occasionally, until the sprouts are tender but not mushy.
Turn off the heat and squeeze in the lemon juice. Garnish with chopped coriander leaves.
Serve the green moong sprout stir-fry hot with roti, paratha, or as a side dish with rice. It also makes for a healthy standalone snack.
Tips
  • Here are some helpful tips to ensure your Green Moong Sprouts with Veggies Stir Fry turns out delicious and nutritious:
  • 1. Properly Sprout the Moong Beans:
  • Soak green moong overnight, then drain and rinse them. Leave them in a warm, dark place for 1-2 days until they sprout. Rinse the sprouts well before using them in the stir fry.
  • 2. Use Fresh Ingredients:
  • Use fresh vegetables for the stir fry. Fresh veggies not only taste better but also retain their nutritional value and texture.
  • 3. Pre-Cook Harder Vegetables:
  • If you're using harder vegetables like carrots or green beans, consider blanching or steaming them lightly before adding to the stir fry. This ensures they cook evenly without becoming too soft.
  • 4. Cook on High Heat:
  • Stir-fry the vegetables on high heat to maintain their crunch and vibrant color. High heat ensures that the veggies cook quickly without releasing too much water, keeping the stir fry from becoming soggy.
  • 5. Avoid Overcooking the Sprouts:
  • Add the sprouted green moong beans towards the end of cooking. They should be tender but still have a slight crunch. Overcooking can make them mushy and lose their nutritional benefits.
  • 6. Season Lightly:
  • Use spices like cumin, mustard seeds, turmeric, and ginger for a flavour boost without overwhelming the natural taste of the sprouts and vegetables. Add salt towards the end to prevent the vegetables from releasing too much moisture.
  • 7. Garnish and Flavor Enhancements:
  • Finish the dish with fresh lemon juice and chopped coriander leaves. This adds a burst of freshness and balances the flavors. You can also sprinkle some roasted peanuts or sesame seeds for extra crunch and flavor.
  • 8. Serve Immediately:
  • For the best taste and texture, serve the stir fry immediately after cooking. This ensures the vegetables remain crisp, and the flavors are intact.
  • 9. Customization:
  • Feel free to add other vegetables like zucchini, baby corn, or mushrooms, or even a handful of leafy greens like spinach towards the end of cooking for extra nutrients.
  • 10. Storage:
  • If you have leftovers, store them in an airtight container in the refrigerator. Reheat gently before serving to retain the texture and flavor.
  • By following these tips, you'll create a flavorful, nutritious, and perfectly cooked Green Moong Sprouts with Veggies Stir Fry every time.
Manisha Mishra
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