Delicious Recipes with Moong Sprouts: Salads, Stir-Fries, and Soups

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Written By Haryana’s Restaurant

Authentic Indian Food – Classic Indian Cuisine in Terrace BC

Imagine starting your day with a burst of health and flavor that leaves you feeling energized and ready to tackle whatever comes your way. Moong sprouts, tiny powerhouses of nutrition, are a fantastic choice for anyone looking to enhance their diet. Packed with protein, fiber, and essential vitamins, these sprouts are not only incredibly healthy but also versatile enough to star in a variety of dishes.


Harness the nutritional power of moong sprouts by incorporating them into your meals. Below, find specific ingredients for sprouting moong beans and creating various delicious recipes.

For Sprouting Moong Beans

  • 1 cup raw moong beans
  • Water, for soaking and rinsing

For Salad Recipe

  • 1 cup moong sprouts
  • 1 medium cucumber, diced
  • 1 large tomato, diced
  • 1 small red onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 2 tablespoons fresh coriander leaves, chopped
  • Juice of 1 lemon
  • Salt, to taste
  • 1 teaspoon chaat masala (optional)

For Stir-Fry Recipe

  • 1 cup moong sprouts
  • 2 cloves garlic, minced
  • 1 medium bell pepper, sliced
  • 1 medium carrot, julienned
  • 1 teaspoon grated ginger
  • 2 tablespoons soy sauce
  • 1 tablespoon vegetable oil
  • 1 teaspoon sesame seeds (for garnish)
  • Fresh cilantro, for garnish

For the Other Ingredients

  • 1 cup moong sprouts
  • 4 cups vegetable broth
  • 1 medium tomato, chopped
  • 1 small onion, chopped
  • 1 carrot, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon cumin powder
  • 1/2 teaspoon turmeric powder
  • Salt and pepper, to taste
  • 1 tablespoon olive oil
  • Fresh cilantro, for garnish

Necessary Equipment

To turn raw moong beans into delicious sprouts and to cook them into mouth-watering dishes, you need the right equipment. Here’s what you’ll need to start this culinary journey.

  • Wide-mouthed Glass Jar: Choose one large enough to hold your desired amount of sprouts.
  • Mesh Sprouting Lid or Cheesecloth: This will cover your jar, allowing air circulation but keeping out dirt and bugs.
  • Bowl or Tray: Useful for both soaking the beans and collecting any drips during the sprouting process.
  • Sauté Pan or Wok: Essential for stir-frying sprouts to perfect crispness.
  • Salad Spinner: Helps to rinse and remove excess water from sprouts before you add them to salads or other dishes.
  • Soup Pot: A medium to large pot for when you’re ready to simmer those sprouts into a hearty soup.
  • Cooking Utensils: Spoons, ladles, and tongs will be handy for moving, stirring, and serving your creations.


How to Sprout Moong Beans

  1. Rinse the Moong Beans: Begin by rinsing 1 cup of dry moong beans under cold water to remove any dust or impurities.
  2. Soak the Beans: Place the rinsed beans in a large bowl and cover them with about 3 cups of water. Let them soak overnight or for at least 8 hours to ensure they’re well hydrated.
  3. Drain and Rinse: After soaking, drain the beans using a colander and rinse them thoroughly under running water.
  4. Set Up for Sprouting: Transfer the soaked beans into a wide-mouthed glass jar. Cover the mouth of the jar with a mesh sprouting lid or a piece of cheesecloth secured with a rubber band.
  5. Rinse and Drain Twice Daily: To encourage sprouting and prevent mold growth, rinse and drain the beans at least twice a day. This keeps the beans moist but not waterlogged.
  6. Wait for Sprouts to Grow: Keep the jar in a spot with indirect sunlight at room temperature. In about 2-3 days, you’ll see the beans begin to sprout.
  7. Harvest the Sprouts: Once the sprouts reach the desired length, usually about 1/2 inch to 1 inch, they are ready to eat. Ensure they are rinsed well one last time before using.

Storing Sprouted Moong Beans

  1. Rinse Thoroughly: After sprouting, give the moong sprouts a thorough rinse under cold water.
  2. Dry the Sprouts: Spread the sprouts out on a clean kitchen towel or use a salad spinner to remove excess moisture. This step is crucial to prevent spoilage during storage.
  3. Store in Refrigeration: Place the dried sprouts in an airtight container lined with paper towels to absorb any residual moisture. Store them in the refrigerator.
  4. Consume Within a Week: For best flavor and texture, use the sprouted moong beans within 4 to 6 days. Always check for any signs of spoilage before use.

Recipe 1: Moong Sprout Salad

Dive into a refreshing Moong Sprout Salad, a crunchy treat filled with the goodness of freshly sprouted moong beans. This simple yet delicious salad is perfect for a healthy snack or a light meal.


  1. Wash 1 cup of moong sprouts thoroughly under cold water. Drain and set aside to remove excess water.
  2. Thinly slice 1 cucumber and 1 small red onion.
  3. Dice 1 ripe tomato and 1 green bell pepper.
  4. For the dressing, whisk together 2 tablespoons of olive oil, the juice of 1 lemon, 1 teaspoon of honey, and salt and pepper to taste in a small bowl.
  5. Keep some chopped fresh cilantro and mint leaves ready, about a handful each.


  1. In a large mixing bowl, combine the washed moong sprouts, sliced cucumber, red onion, diced tomato, and green bell pepper.
  2. Drizzle the dressing over the salad and toss gently to ensure all the ingredients are beautifully coated and the flavors meld together.
  3. Sprinkle the chopped cilantro and mint over the top for a fresh herbal touch.
  4. Optionally, for an extra crunch, add a handful of roasted peanuts or sunflower seeds.
  5. Serve immediately to enjoy the crisp freshness of the veggies and the vibrant flavors of the dressing. This salad is best enjoyed fresh but can be refrigerated for up to a day if covered tightly.

Recipe 2: Moong Sprout Stir-Fry

Experience the crunchy delight of moong sprouts in this quick and flavorful stir-fry recipe. Perfect for a healthy lunch or a light dinner, it’s packed with nutrients and vibrant flavors that will enliven your palate.


Prepare the following ingredients to start your stir-fry:

  • 1 cup moong sprouts, rinsed and drained
  • 1 medium carrot, julienned
  • 1 bell pepper, thinly sliced
  • 2 green onions, chopped
  • 2 cloves garlic, minced
  • 1 inch ginger, finely chopped
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon chili flakes (optional for heat)
  • Salt to taste
  • Fresh cilantro and sesame seeds for garnish

Ensure your vegetables are cut uniformly to cook evenly. Gather your measuring spoons and a large bowl to mix and easily access your ingredients.


Follow these steps to cook your Moong Sprout Stir-Fry:

  1. Heat sesame oil in a large wok or frying pan over medium-high heat.
  2. Add minced garlic and chopped ginger to the pan. Sauté for about 30 seconds, or until aromatic.
  3. Introduce the julienned carrot and sliced bell pepper. Stir-fry for 2 minutes to soften slightly.
  4. Incorporate moong sprouts and green onions, tossing to mix well with the other vegetables. Cook for another 3 minutes until the sprouts are heated through but still crunchy.
  5. Drizzle soy sauce over the vegetables and sprinkle with chili flakes if using. Stir well to ensure even coating and flavor distribution.
  6. Cook for an additional minute, and then taste. Adjust salt as needed.
  7. Remove from heat. Serve hot, garnished with fresh cilantro and a sprinkle of sesame seeds.

This dish pairs wonderfully with steamed rice or noodles, enhancing its Asian flair. Quick to prepare, it keeps ingredients vibrant and textures intact, offering a satisfying crunch with every bite.

Recipe 3: Moong Sprout Soup

Continuing with our series of moong sprout recipes, let’s dive into a warm, comforting Moong Sprout Soup. This soup is not only simple to prepare but also packed full of nutrients, making it an ideal dish for a wholesome meal.


  • 1 cup moong sprouts
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1 medium carrot, diced
  • 2 stalks celery, chopped
  • 1 teaspoon ground cumin
  • 4 cups vegetable broth
  • Salt and pepper to taste
  • 2 tablespoons olive oil
  • Fresh coriander for garnish
  • Rinse the moong sprouts under cold water and drain.
  • Prepare your vegetables by washing and chopping them as specified.


    • Heat the olive oil in a large pot over medium heat.
    • Add the chopped onions and minced garlic to the pot. Cook, stirring often, until the onions become translucent, about 2-3 minutes.
    • Mix in the diced carrots and chopped celery, cooking for an additional 5 minutes or until they begin to soften.
    • Stir in the ground cumin and cook for another minute until fragrant.
    • Pour in the vegetable broth and bring the mixture to a boil.
    • Add the moong sprouts to the pot, reduce the heat, and let it simmer for about 10-15 minutes or until the sprouts are tender.
    • Season with salt and pepper according to your taste.
    • Remove from heat once the sprouts are soft and the vegetables are thoroughly cooked.
    • Ladle the soup into bowls.
    • Garnish with fresh coriander before serving to enhance the flavor.


    Ready to boost your meals with a powerhouse of nutrition? Dive into the world of moong sprouts and explore the variety of ways you can incorporate them into your cooking. Whether you’re whipping up a quick stir-fry or simmering a comforting soup, these recipes are sure to satisfy your taste buds while fueling your body. So why wait? Start sprouting today and enjoy the fresh flavors and health benefits of moong sprouts in your next meal!

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