This sprouted moong chaat is packed with whole green moong sprouts, chopped vegetables, mango and indian chaat spices. It is quick to make (especially if you have sprouts ready to go). This delicious sprouted moong recipe is perfect for light summer time lunches or as an appetizer, salad, snack or a side dish. If you are looking for a healthy indian chaat, you will love it! This sprouts chaat is vegan, refined sugar free, easily made gluten free, nut free and can be customized as you want.
Green moong (or mung) dal sprouts are extremely popular in India. Come spring summer time and my mom begins her sprouting spree. Growing up I used to watch her soak different legumes during day time and setting them out to sprout in the night so that we could enjoy sprouts for breakfast. From wheat, whole lentils to black chickpeas to even spices like fenugreek seeds, she was very enthusiastic about this business.
We ate chuke huye moong sprouts (stir fry), cheelas(savory crepes), pakoras, vadas, curries, and even sprouted moong dal tadka. Of all the ways she made them, my favorite was this sprouts chaat that she made Delhi bhel puri style.
Summer has arrived full force here in Las Vegas and we are already experiencing three digit temperatures. Two days ago I soaked some green moong dal and in just 8 -9 hours I had wonderful sprouts peeking through. I didn't even need to tie them in any muslin. Left the soaked green moong beans with a splash of water in a bowl in our garage and woke up to the sprouted beauties.
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Why Sprouted Green Moong is Good for You?
Like most of you, I also grew up hearing from my grandmother as well as mom that sprouts are the most nutritious thing ever. However, I won't lie, I didn't like them immediately except for this chaat and probably in curries mom used to make. It was only a few years years back that I made them a regular part of my diet after I learnt about the benefits of sprouting legumes.
- Sprouting seeds & lentils Increases their vitamin levels like Vitamin A, B, C and E all of which are essential for our overall health.
- Appearance of a seedling aka a live tiny plant means enhanced chlorophyll levels in the legume which in turn bumps up the nutrition.
- As the dormant seed starts to become a live plant, the simple sugars turn into complex which take longer for the body to process, that is why you will often see sprouted moong in the diet chart of diabetics. The complex sugars coupled with extra fiber take longer for the body to break down (slow digestion) and thats why make us feel fuller for a long time.
- Sprouted beans and seeds are easier to digest putting gut to work due to increased fiber. They are also a better choice than regular lentils for those who experience bloating after eating lentils.
Please not I am not an expert on nutrition or diet, just sharing what I know and learnt from elders. Please consult a medical expert for proper knowledge.
How To Sprout Green Moong Dal (Lentils) At Home?
It is incredibly easy to sprout whole green moong lentils or for that matter any bean or legume at home. I will write a separate post in future but for now let me give you a run down of easy steps that I follow.
- Measure the quantity of whole mung beans that you want to sprout. Here in US the lentils we get are clean so I dont pick them, however do take a look to make sure that there are no stones.
- Add lentils to a clean bowl and thoroughly wash them 3-4 times until the water runs clear.
- Now add the washed lentils to another clean bowl and add 3-4 inches of water to cover plus extra. The lentils will swell as they soak and all of them should remain submerged in water at all times.
- Cover and let the lentils soak for 8-14 hours or till each and every grain is swells up. Sometimes even when I get organic moong lentils from bulk section of store, I have noticed that there are 2-3 different batches of same lentil mixed in a lot. After 8 hours, some of the lentils don't swell so to be on a safe side, I consider at least 14 hours of soaking. If lentils don't swell fully after soaking, they won't sprout. You can use them for making dal if that happens.
- Once soaked, very gently wash the lentils 1-2 times with fresh water and drain away the water. I use a colander while washing.
Method of Sprouting
Different people follow different methods from using salad spinner to tying in tea towel or muslin/cheesecloth etc. And rightly so because it depends on the weather conditions of where you live. It is quicker to sprout when its warm outside versus during winters. However the basics are simple - We want to create a hot and humid environment that perpetuates the bean to sprout.
Here's what I do - I add the lentils to a large bowl (after sprouting the quantity will be more). Then I add a splash of water (ratio ¼ cup water for 1 cup lentils). Cover with a lid or tie cheesecloth or tea towel (not too tightly) on the bowl. Leave undisturbed for 8-10 hours in a warm spot in your house. Check after 9 hours or so, you will see sprouts. Gently mix with a clean spoon (don't use hands) Depending on how long you want them you can leave to sprout a little longer. However don't leave beyond 15 hours unless its cold where you live.
Drain the sprouts on a pepper towel or kitchen towel and let dry. Transfer to a clean bowl and store in fridge for 2-3 days. Use a clean and dry spoon to take out else fungal formation will happen.
About Moong Sprouts Chaat
This plant protein rich chaat is a healthy(ish) take on indian chaat. It is spicy, tangy and tasty and will give you all the chaat feels! I make it often during summer when I am craving chaat but dont want to load up on aloo tikkis.
It is super easy to make, is vegan and low fat. Most of the work needed is to chop the vegetables and fruits that you want to use (takes 10 minutes). Also, moong sprouts should be ready to go. Mix up everything with chutneys, spices, toss and serve. It is a feel good chaat in the true sense if you know what I mean. I make this chaat Delhi bhel poori style.
Ingredients
Here is a shot of ingredients you will need for this healthy sprouted green moong chaat. You can use any seasonal produce that you like.
Some Notes :-
- Use raw mango instead of ripe mango.
- I used aloo bhujia for topping. You can use regular chaat sev.
How To Make Moong Dal Sprouts Chaat
Making this Chaat takes less than 10 minutes once you have the chopped vegetables, fruits and chutney ready.
Combine the lightly steamed sprouts, chopped produce and rice puff in a large bowl. Make sure to add rice puffs on top.
Add all the powdered spices on top of the chaat items.
Squeeze lemon juice, add the green and tamarind chutney.
Quickly using a spoon mix the chaat. Serve it in small bowl with crushed papri and bhujia sev on top.
Some Tips
- This chaat is best enjoyed at room temperature or cold. Make sure that the vegetables, fruit and moong sprouts are cold when you make it.
- Always smell the moong sprouts before using them, unfortunately they go bad very fast if not handled or store properly.
- You can boil the moong sprouts if you wish. Chill them before using. Also make sure that they are dry else the chaat will get soggy. I steam them lightly to keep the crunchy texture.
- Adjust the quantity of chutney and spices as per your liking.
- Serving - This chaat is best served immediately. However you can keep all the elements ready to go. Just toss together and serve.
- To Make Gluten free - Skip the sev and papri. If by chance you are using store bought chutneys, make sure that they are gluten free as well.
- You can add some roasted peanuts or cashews to this chaat.
- You can add some cubed potatoes as well if you wish.
- Try and cut the vegetables in similar small sizes for the right texture.
FAQs
Yes,definitely. Thats a great way to half cook them, keep a little crunch for texture though.
Your lentils might be old. Old lentils become hard and their skins dry out and they won't sprout. Please try and make sure to use fresh bought lentils for making sprouts.
You can but I suggest soaking them in hot water for a few minutes. Rinse and then let cool down before using.
Sprouted Green Moong Chaat (Bhel)
Ingredients
- 1 cup sprouted green moong dal lightly steamed
- ⅓ cup onion finely chopped
- ⅓ cup tomato finely chopped
- ⅓ cup cucumber finely chopped
- ½ cup mango finely chopped
- 2 tablespoon cilantro finely chopped
- ½ cup puffed rice plain
- 2 thai bird green chilli finely chopped, adjust to taste
Chaat Spices & Chutneys
- 1 teaspoon chaat masala
- ½ teaspoon roasted cumin powder
- ½ teaspoon anardana crushed (dried pomegranate seeds, if you cannot find, simply skip)
- ½ teaspoon black salt rock salt
- 1 teaspoon jaggery powder or sugar, adjust to taste
- 1.5 tablespoon lemon juice fresh squeezed
- 2-3 tablespoon tamarind chutney recipe here, adjust quantity to taste
- 1 tablespoon green chutney recipe here , adjust quantity to taste
For topping (optional)
- Bhujia Sev as much as you like
- Papdis as many as you like
Instructions
- Take a large bowl.
- Add all the ingredients listed and dry spices and salt to the bowl. Make sure to add puffed rice last/ on top.
- Add lemon juice and both the chutneys.
- Using a long spoon, mix together rigorously for 1-2 minutes.
- Serve immediately topped with bhujia sev and papri. You can add pomegranate arils or more cilantro as well.
Notes
- This chaat is best enjoyed at room temperature or cold. Make sure that the vegetables, fruit and moong sprouts are cold when you make it.
- Always smell the moong sprouts before using them, unfortunately they go bad very fast if not handled or store properly.
- You can boil the moong sprouts if you wish. Chill them before using. Also make sure that they are dry else the chaat will get soggy. I steam them lightly to keep the crunchy texture.
- Adjust the quantity of chutney and spices as per your liking.
- Serving - This chaat is best served immediately. However you can keep all the elements ready to go. Just toss together and serve.
- To Make Gluten free - Skip the sev and papri. If by chance you are using store bought chutneys, make sure that they are gluten free as well.
- You can add some roasted peanuts or cashews to this chaat.
- You can add some cubed potatoes as well if you wish.
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