How To Sprout Moong, Mung Beans
by Tarla Dalal
how to sprout moong | healthy mung beans sprouts | how to sprout mung beans at home | how to make sprouts | with 23 amazing images.
Healthy Mung Beans Sprouts is a time consuming recipe, but it’s truly worth trying due to the list of nutrients it possess. Here we bring to you how to sprout mung beans at home.
To make Sprouted Mung Beans at Home firstly you need to make perfect moong sprouts. For that soak the whole moong for about 6 hours in enough water. Then drain that water and place the soaked moong on a muslin cloth. Twist the muslin cloth and dab some water on it. Keep it in a warm place for 10 to 12 hours. Once the moong sprouts are ready, boil the measured quantity of water in a deep non-stick pan and add moong sprouts, salt and turmeric powder to it. Cook them on medium flame for 15 minutes with a lid covered on the pan. This is not only a convenient way but also a healthy method, because we cook it in just the required amount of water, to avoid nutrient loss.
If you do not have a muslin cloth to Sprout Mung Beans at Home, then you can place the soaked and drained sprouts on a strainer and keep them covered for 10 to 12 hours to sprout. In this procedure you might have to sprinkle some water twice in between and also toss them twice or thrice using a spoon.
Sprouting is a wonderful way to enhance the nutritional benefits of beans like moong, and it also adds to the flavour with a mild sweetness and pleasurable crunch. The process of Sprouting Moong at Home increases the nutrient value of most nutrients by 15 to 30%.
You can enjoy these Mung Bean Sprouts at Home with a sprinkle of some lemon juice and a dash of chilli powder. Alternatively you can add the Healthy Mung Bean Sprouts to a salad, or toss it with some salt and chilli powder to enjoy it as a snack. You can also cook it further and use it to make healthy recipes like subzis and parathas.
Enjoy how to sprout moong | healthy mung beans sprouts | how to sprout mung beans at home | how to make sprouts | with step by step photos.
How To Sprout Moong, Mung Beans recipe - How to make How To Sprout Moong, Mung Beans
Sprouting time: 10 to 12 hours Soaking Time: 6 hours Preparation Time: Cooking Time: Total Time:
Makes 3 cups
For Moong Sprouts
1 cup moong (whole green gram) , washed and drained
salt to taste
1/4 tsp turmeric powder (haldi)
For moong sprouts
- For moong sprouts
- To make {span class="bold1"}healthy mung beans sprouts{/span}, combine the moong and enough water in a deep bowl, cover with a lid and keep aside to soak for 6 hours.
- Drain completely and tie them in a muslin cloth. Keep aside in a warm place to sprout for 10 to 12 hours.
- Combine the moong sprouts, 1¼ cups of water, salt and turmeric powder in a deep non-stick pan and mix well.
- Cover with a lid and cook on a medium flame for 15 minutes, while stirring occasionally.
- Use the {span class="bold1"}healthy mung beans sprouts{/span} as required.
Sprouted and Boiled Moong Video
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Benefits of mung bean sprouts
- Sprouted moong are an excellent source of protein which helps nourish every cell of the body.
- Being rich in antioxidants like Flavonoids, moong reduces the damage done by free radicals to the blood vessels and lowers inflammation.
- Mung bean sprouts abound in fiber too. This is the nutrient which helps control blood sugar levels and high cholesterol levels too.
- Moong benefits to build our bones due to its calcium and phosphorus content it holds.
- Sprouted moong are a wholesome snack option for weight watchers too. It keeps them full for long hours and avoids unnecessary bingeing.
- With not very high on sodium count, these can be included even in a hypertension diet. They need to restrict the use as salt depending the amount of salt permitted per day.
How to sprout mung bean
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For how to sprout moong | healthy mung beans sprouts | how to sprout mung beans at home | how to make sprouts | first choose good quality of moong. Inspect the beans to ensure they are dust-free and without stones, debris and insects.
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Take around 1 cup of moong in a deep bowl.
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Wash it very well with enough water.
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Drain out the water using a strainer and discard the water.
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Transfer the washed moong into another deep bowl.
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Again add enough water. This time the water is for soaking the mung.
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Cover it with a lid and keep aside to soak for 6 hours. Soaking helps the mung bean to swell and make it easier to sprout.
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After 6 hours, drain the water again and discard it.
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Now for healthy mung beans sprouts, place a muslin cloth on a flat surface. Muslin cloth is best preferred for sprouting as passage of air is possible easily. Remember air is one of the important factor for sprouting any bean. Alternatively you can place the soaked moong beans in a strainer and cover with it a lid. Transfer the soaked moong bean on it.
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Lift all the sides of the muslin cloth towards the centre and twist it and loosely seal it.
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Place the sealed side upside down in a bowl. Placing it downwards in necessary, else the muslin cloth might open up and the moong beans might not get enough warmth for sprouting. Warmth is the second important factor necessary for sprouting.
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Dab the muslin cloth with very little water. This is the third important factor necessary for sprouting. Excess water might ruin the process of sprouting. So only sprinkle very little water on the muslin cloth.
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Keep mung beans to sprout aside in a warm place for about 10 to 12 hours. If you have placed them in a strainer, then toss them twice in between.
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This is how how to sprout moong | healthy mung beans sprouts | how to sprout mung beans at home | how to make sprouts looks like.
How to boil mung bean
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Now to sprout mung beans at home, boil 1¼ cups of water in a deep non-stick pan. We have measured exact amount of water to avoid the step of draining after cooking and preventing the water soluble vitamins from getting drained out with it.
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Add salt as per taste.
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Add turmeric powder.
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Once the water has been boiled, add the mung sprouts.
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Mix well using a ladle.
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Cover with a lid and cook on a medium flame for approximately 15 minutes. After cooking, you will get approximately 3 cups of sprouted and boiled moong.
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Keep stirring in between and checking the amount of water in it.
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This is how healthy mung beans sprouts looks like.
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Enjoy sprout moong in the form of sprouted moong and methi cheelas, moong sprouts panki and moong sprouts and bajra pesarattu.
| Energy | 256 cal |
| Protein | 18.4 g |
| Carbohydrates | 43.5 g |
| Fiber | 12.8 g |
| Fat | 1 g |
| Cholesterol | 0 mg |
| Vitamin A | 72.1 mcg |
| Vitamin B1 | 0.4 mg |
| Vitamin B2 | 0.2 mg |
| Vitamin B3 | 1.6 mg |
| Vitamin C | 3.7 mg |
| Folic Acid | 479.2 mcg |
| Calcium | 95.1 mg |
| Iron | 3.4 mg |
| Magnesium | 97.4 mg |
| Phosphorus | 249.9 mg |
| Sodium | 21.5 mg |
| Potassium | 646.3 mg |
| Zinc | 2.3 mg |
Thanks for sharing this recipe on making and cooking the perfect moong sprouts.... I had never tried cooking the sprouts with the lid on to save on nutrients but now I follow this recipe always.