If there is one recipe which provides taste, nutrition and simplicity, then its spiced sprouted moong beans. As soon as I think of spiced sprouted moong beans, I am overjoyed and my mouth starts watering. This Gujarati favourite is a semi dry dish made with simple spices and can be made in minutes.
The sprouted moong beans are known as Ugarela or Fangavela Moong. Ugarela or fangavela means to have grown and such beans and grains are usually grown at home and consumed regularly. In the Indian and warmer climets, such beans and grains are sprouted within a day and are regularly used in recipes.
There are a number of delicious ways that sprouted moong beans can be prepared, including either being consumed raw in salads, soups, bhel puri, slightly steamed, in stir frys, sring rolls and as a curry with mild spices. Spouted beans originate from East Asia where there are widely used in dishes. It is not unusual to find a fried rice dish or spring rolls containing sprouted bean in Japan, Vietman, Indonesia and Thailand.
Nutritionally bean sprouts are dense with a high content of fibre and protein. Any bean sprout or grain when sprouted becomes easy to digest and healthy too. Sprouted moong beans can be bought from Asian food stores but I always sprout mine at home. Its easier, safer and you yield a lot more than what can be bought in stores which is usually a small container.
In my recipe I have not used any onions, garlic or ginger but feel free to add these to the tempering as you require.
Let me know what you think of this recipe.
Gujarati Ugarela Mung (Spiced Sprouted Moong Beans)
500g Organic sprouted moong beans
1 Tablespoon organic coconut oil
2 Teaspoons organic mustard, cumin and whole fenugreek seed mix
1/2 Teaspoon organic asafoetida
2 Medium organic tomatoes
1 Teaspoon organic red chilli powder
1 Teaspoon organic turmeric powder
1 Teaspoon organic cumin and coriander powder
10-15g organic jaggery (or as per taste requirement)
Salt to taste
Organic fresh coriander leaves
- Begin by finely chopping the tomatoes and set a side.
- Heat up a pan and add the oil, mustard, cumin and fenugreek seed mix and allow it to splutter for a few seconds.
- Now add the asafoetidaand mix quickly with the tempering seeds.
- Now add the tomatoes alongside the red chilli powder, turmeric and cumin and coriander powder. Mix together gently and allow to heat through for a few minutes.
- Now add salt as per requirement and the fresh coriander leaves with the sprouted moong beans and combine everything together.
- Add 500ml of water and simmer and a medium heat.
- Once the sprouted moong beans are cooked, the water will have been soaked up and the curry will be semi-dry.
- Serve with hot chapatti’s or rice, as a main or as a side.
I hope you enjoy this simple yet nutritious recipe.