Sprouted green moong sabzi recipe

Sprouted green moong sabzi is a healthy and nutritious sabzi which goes well with rotis, parathas and rice. Sprouted moong is high in protein and an excellent source of dietary fibre.  They are healthy for people of all ages.  Any grain when sprouted becomes easy to digest and healthy too.  You can sprout moong beans at home or buy them from super stores.  Sprouts are integral part of food in Maharashtra and had as a snack or simple salad or cooked  as a subzi as accompaniment for rotis or chapathis.  While using less oil for making this subzi, it becomes a complete low calorie and  light dish.

sprouted moong

Prep Time : 10 mins

Cook Time : 25 mins

Servings : 3-4 people

Total time – 35 mins


Sprouted moong beans – 1 1/2 cups

Onion – 1 medium sized (chopped finely)

Tomatoes – 2 (chopped finely)

Cooking oil – 2 tablespoons

A pinch of asafoetida (hing)

Mustard seeds (rai) – 1/2 teaspoon

Cumin seeds (jeera) – 1/2 teaspoon

Green chillies – 2  (chopped finely)

Ginger-garlic paste – 1 teaspoon

Coriander powder – 1/2 teaspoon

Cumin powder – 1/2 teaspoon

Turmeric powder – 1/4 teaspoon

Red chilli powder – 1/2 teaspoon (optional)

Garam masala powder – 1/2 teaspoon

Chopped coriander leaves – 2 tablespoons

Water – 1 cup or as required


Rinse the moong sprouts thoroughly in running water.  Drain and keep it aside.

Heat oil in a pan on a medium flame.  Add asafoetida and mustard seeds and allow the seeds to splutter.  Once it stops to splutter, add cumin seeds and saute for few seconds till the cumin seeds turn light brown.

Add green chillies, chopped onions and ginger-garlic paste.  Saute till the onions become translucent.


Add chopped tomatoes and cook till the tomatoes become little soft.


Once the tomatoes become little soft, add red chilli powder, salt, turmeric powder, coriander powder, cumin powder and garam masala and mix well.  Stir and combine everything well.


Now add the sprouted moong beans and mix well.  Add 1  cup of water and stir well.


Close the pan with a lid and cook on a low to medium flame till the sprouts are cooked.  Keep checking in between and add more water if required  Cook till the sprouts are cooked.


You can either make it dry or with some gravy.  If you prefer a dry subzi, cook till the moisture is fully absorbed.

Once done, switch off the flame.  Garnish with chopped coriander leaves.

Serve sprouted green moong sabzi hot with rotis, parathas or rice.

sprouted moong1-001

3 Responses to Sprouted green moong sabzi recipe

  1. veena says:

    healthy and protein rich sabzi

  2. giva says:

    Nice Recipe.

    I added an equal amount of pre-soaked raw peanuts (Soak in cold water for about 2 hours)when adding the Sprouted Moong.

    Spices normally taste strong when added to Moong so i added 3 tablespoons of Yoghurt after adding all the spices. Yoghurt helps to blend all the spices in a wholesome combination. If you fear ending up on the sour side add a little extra of the Red Chilli Powder to balance.

    All in all a wonderful recipe.

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