Embark on a culinary journey to South India with this delightfully refreshing Sprouted Moong Sundal! This traditional preparation, often enjoyed as a healthy snack, light breakfast, or a nutritious side dish, bursts with fresh flavors and wholesome goodness. Its a testament to simple, clean eating, combining the earthy crunch of sprouted moong with the aromatic tempering of mustard, cumin, and curry leaves, brightened by a squeeze of lemon and a sprinkle of fresh coconut. Beyond its incredible taste, this sundal is a powerhouse of plant-based protein and fiber, making it a perfect guilt-free indulgence.
Why You Will Love This Sprouted Moong Sundal Recipe
- Nutrient-Dense: Packed with protein, fiber, and essential vitamins from the sprouted moong, it’s a truly healthy dish.
- Quick & Easy: Ready in under 15 minutes, making it perfect for busy weeknights or spontaneous cravings.
- Vibrant Flavors: A harmonious blend of aromatic tempering, zesty lemon, and fresh coconut creates a truly satisfying taste experience.
- Versatile: Enjoy it as a standalone snack, a light breakfast, or a wholesome side dish with your favorite South Indian meal.
- Naturally Vegan & Gluten-Free: Caters to various dietary needs without compromising on flavor.
Ingredients
- 1 cup (approx. 200g) sprouted green moong (mung beans)
- 1 tsp sesame oil (or your preferred cooking oil)
- 1 tsp mustard seeds (rai)
- 1 tsp cumin seeds
- 1/4 tsp asafoetida (hing)
- 2 green chillies, finely chopped (adjust to your spice preference)
- 2 sprigs fresh curry leaves
- Salt, to taste
- 2 tbsp fresh grated coconut
- 1 tbsp fresh lemon juice
- 2 sprigs fresh coriander, chopped (for garnish)
Step-by-Step Instructions
- Prepare Moong: Ensure your green moong is sprouted. You can sprout them at home (typically 1-2 days) or purchase ready-sprouted moong from an Indian grocery store.
- Heat Oil: Heat the sesame oil in a medium-sized pan or kadai over medium heat.
- Temper Mustard Seeds: Once the oil is hot, add the mustard seeds. Let them splutter vigorously; this indicates they are cooked and will release their distinct nutty flavor.
- Add Remaining Spices: Immediately add the cumin seeds, asafoetida (hing), chopped green chillies, and fresh curry leaves to the pan. Saut for about 30 seconds until the curry leaves turn crisp and fragrant. Be careful not to burn the spices.
- Incorporate Moong & Salt: Add the sprouted green moong and salt to taste. Mix everything well to ensure the sprouts are evenly coated with the aromatic tempering spices.
- Cook Briefly: Cover the pan and cook for 3-4 minutes on low to medium heat. This steams the moong lightly, allowing it to heat through and absorb the flavors while still retaining a pleasant, tender-crisp texture.
- Finish with Freshness: Remove the lid. Stir in the fresh grated coconut, fresh lemon juice, and most of the chopped green coriander. Give it a final gentle mix.
- Serve: Turn off the heat and transfer your delicious Sprouted Moong Sundal to a serving bowl. Garnish with the remaining fresh coriander. Serve warm!
Serving Suggestions
Sprouted Moong Sundal is incredibly versatile and can be enjoyed in many ways:
- Healthy Snack: A perfect guilt-free snack to curb hunger between meals.
- South Indian Meal: Serve it as a nutritious side dish alongside traditional South Indian fare like tomato rasam, sambar, steamed rice, and a vegetable thoran (like the delicious chow chow thoran).
- Light Breakfast: A protein-packed way to start your day, especially if you’re looking for something savory and light.
- Brunch Addition: A vibrant and healthy addition to any brunch spread.
Chef's Tips & Variations
- Add Vegetables: Enhance the nutritional profile and crunch by adding finely chopped carrots, cucumber, or bell peppers along with the moong sprouts in step 5.
- Adjust Spice Level: Feel free to adjust the number of green chillies to your heat preference. For a milder version, deseed the chillies or use fewer. A pinch of red chilli powder can be added for more heat.
- Experiment with Sprouts: This sundal recipe works wonderfully with other sprouted legumes like chickpeas (chana), black eyed peas, or even a mix of different sprouts. Adjust cooking time as needed.
- Nutty Crunch: For an extra layer of texture and flavor, add a tablespoon of roasted peanuts or cashews along with the coconut.
- Don’t Overcook: The key to a great sundal is to ensure the sprouts are cooked just enough to be tender but still retain a slight bite. Overcooking can make them mushy.
- Freshness Matters: Always use freshly grated coconut and fresh lemon juice for the best possible flavor.