Indian Sprouted Moong Sabzi Recipe

Sprouted moong beans: These are green gram beans that have been soaked and allowed to sprout, enhancing their nutritional value.

Oil: Used for sautéing the spices and beans, any neutral oil like vegetable or canola oil works.

Cumin seeds: Adds a warm, earthy flavor to the dish when they splutter in hot oil.

Turmeric powder: Provides a vibrant yellow color and earthy taste, along with anti-inflammatory benefits.

Red chili powder: Adds heat and a slight smokiness to the dish.

Coriander powder: Offers a mild, citrusy flavor that complements the other spices.

Salt: Enhances the overall flavor of the dish.

Coriander leaves: Freshly chopped, these leaves add a burst of freshness and a hint of citrus.

When cooking sprouted moong beans, ensure they are well rinsed and drained before adding them to the pan. This helps remove any residual dirt and ensures even cooking. Additionally, to enhance the flavor, you can lightly toast the cumin seeds before adding the other spices. This releases their essential oils and adds a deeper, more aromatic flavor to the dish.

• sprouted moong beans - Substitute with sprouted lentils: Sprouted lentils have a similar texture and nutritional profile, making them a good alternative.

• oil - Substitute with ghee: Ghee adds a rich, buttery flavor that complements Indian spices well.

• cumin seeds - Substitute with caraway seeds: Caraway seeds have a similar earthy flavor and can be used in the same quantity.

• turmeric powder - Substitute with saffron: Saffron provides a similar color and a unique flavor, though it should be used sparingly due to its strong taste.

• red chili powder - Substitute with cayenne pepper: Cayenne pepper offers a similar level of heat and can be used in the same quantity.

• coriander powder - Substitute with cumin powder: Cumin powder has a warm, earthy flavor that complements the other spices well.

• salt - Substitute with sea salt: Sea salt provides a similar level of saltiness and can be used in the same quantity.

• chopped coriander leaves - Substitute with chopped parsley: Parsley has a fresh, slightly peppery flavor that can mimic the taste of coriander leaves.

• Allow the Indian Sprouted Moong Sabzi to cool completely before storing. This prevents condensation, which can make the dish soggy.

• Transfer the cooled sabzi into an airtight container. Ensure the container is clean and dry to maintain the freshness of the sprouted moong beans.

• For short-term storage, place the container in the refrigerator. The sabzi will stay fresh for up to 3-4 days. Reheat it in a pan or microwave before serving.

• For long-term storage, consider freezing the sabzi. Use a freezer-safe container or a heavy-duty freezer bag. Label the container with the date to keep track of its freshness.

• When ready to use, thaw the sabzi in the refrigerator overnight. Reheat gently in a pan over low heat, adding a splash of water if necessary to restore its original texture.

• To maintain the vibrant flavors, avoid reheating the sabzi multiple times. Instead, portion it out into smaller containers before freezing, so you can thaw and reheat only what you need.

• Garnish with fresh chopped coriander leaves after reheating to revive the dish's fresh and aromatic qualities.

• Stovetop Method: Heat a non-stick pan over medium heat. Add a splash of water or oil to the pan to prevent sticking. Add the leftover Indian Sprouted Moong Sabzi and stir occasionally until it is heated through. This method helps retain the texture and flavor.

• Microwave Method: Place the Indian Sprouted Moong Sabzi in a microwave-safe dish. Cover it with a microwave-safe lid or plastic wrap with a few holes poked in it to allow steam to escape. Heat on high for 1-2 minutes, stirring halfway through to ensure even heating. Let it sit for a minute before serving.

• Oven Method: Preheat your oven to 350°F (175°C). Spread the Indian Sprouted Moong Sabzi evenly in an oven-safe dish. Cover the dish with aluminum foil to prevent drying out. Bake for about 10-15 minutes or until heated through. Stir halfway through for even heating.

• Steaming Method: Place the Indian Sprouted Moong Sabzi in a heatproof dish that fits into your steamer basket. Steam over boiling water for about 5-7 minutes or until heated through. This method helps retain moisture and keeps the sprouted moong beans tender.

• Instant Pot Method: Use the sauté function on your Instant Pot. Add a small amount of oil or water to the pot. Add the Indian Sprouted Moong Sabzi and stir occasionally until it is heated through. This method is quick and efficient.

• Pan: Used to heat the oil and cook the sprouted moong beans.

• Spatula: Essential for stirring the spices and mixing the sprouted moong beans.

• Lid: Needed to cover the pan while the moong beans cook on low heat.

• Measuring spoons: Used to measure out the oil, cumin seeds, turmeric powder, red chili powder, and coriander powder.

• Knife: For chopping the coriander leaves.

• Cutting board: Surface for chopping the coriander leaves.

• Serving bowl: To serve the hot sprouted moong sabzi.

• Spoon: For mixing the ingredients and serving the dish.

Prep ingredients in advance: Wash and sprout the moong beans a day before. Chop coriander leaves and measure out spices ahead of time.

Use a pressure cooker: To reduce cooking time, cook the sprouted moong beans in a pressure cooker for 5 minutes instead of simmering for 10-15 minutes.

Batch cooking: Double the recipe and store leftovers in the fridge. This way, you only need to reheat for a quick meal later.

Pre-made spice mix: Combine turmeric powder, red chili powder, and coriander powder in a small container for quick seasoning.