Sprouted Moong Beans Salad

 

Importance:  This is a fiber rich salad that serves as a great source of many vitamins and minerals, proteins and beneficial fatty acids.  The main ingredient in this recipe is the sprouted moong beans.  During the sprouting process of green moong beans, the macronutrients such as protein, fat and carbohydrates are broken down into their simplest forms.  Thus consuming sprouts enables digestion faster. The overall nutrient profile of the food multiplies, with especially dramatic increases in vitamin C and the B complex vitamins. In addition in terms of energy, sprouts are lower in calories and much higher in protein than the seeds from which they came. Hence obese and diabetics can benefit by consuming raw sprouted salads.

 

Serves:  2

Preparation Time:  25 min

Cooking Time:  15 min

 

Ingredients:  All cup measurements refer to an 8 oz cup (1 cup = 8oz)

 

1 cup whole green moong beans
 
    

 

¼ cup beaten rice (Parched Rice)
 

 

½ cup potatoes, boiled and chopped in cubes
 

 

1 tsp mustard seeds
 

 

1 tsp cumin seeds
 

 

2 dry red chilies, broken in pieces
 

 

Juice from ½ lime
 

 

A few curry leaves
 

 

¼ cup chopped cilantro (Coriander Leaves)
 

 

½ fresh coconut
 

 

Salt, as per taste
 

 

3 tbsp olive oil or any cooking oil
 

 

 

 

Recipe Preparation: 

 

  1. Sprout the whole green moong. Lightly boil in water. Strain the sprouts & discard water. Set the boiled sprouts aside in a separate vessel. Check below:

 

            

 

 

2. Fry the parched rice in 1 tbsp oil and keep it aside. The process of frying is shown

     below:

 

                         

 

                         

 

                                             

 

 

 

3. Grate the coconut. The process of grating is shown below. You can also buy fresh

    grated coconut, sold frozen in the Indian grocery stores. Check below:

 

                  

 

             

 

 

4. Heat 1 tbsp of oil in a wok and fry the boiled potato cubes. Drain & keep it aside.

 

       

 

 

5.  Finely Chop the cilantro (coriander leaves). Set it aside.

 

 

6. Add 1 more tbsp of oil in the same wok and heat. Toss in the mustard seeds,  

cumin seeds, curry leaves and dry red chilies. Fry till mustard pops and the ingredients turn brown in color. The picture below shows the seasoning in progress.

      

 

7.  Slide in the sprouts to the seasoning ingredients and mix. Now add the grated coconut and the fried potato cubes. Sprinkle salt. Mix all well together and fry for 5 to 8 min on medium heat. The pictures below show the process:

                                                     

    

 

                                              

 

 

8.  Transfer to a serving bowl.

 

     

 

 

9.  Squeeze lime and sprinkle the chopped cilantro.

         

 

10.  Now add the fried parched rice to the salad.

 

       

 

 

11.  Serve the Sprouted Moong Beans Salad fresh, and in small cups.