Sprouted Mung Bean Salad

The Mung (Moong) bean is small green bean commonly found in Indian and other Asian cuisines. It is one of the easiest beans to sprout- it takes about 3 days.  Mung bean sprouts can be used in sandwiches, added to leafy green salads or stir fried with vegetables and meats. My favorite way of eating these sprouts is to use them in this salad recipe below.

Mung bean sprouts are easy to digest and and high in protein, Vitamin B and fiber.

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Ingredients

1/2 cup dry green mung bean

1 large tomato, chopped,

1 medium cucumber, chopped

2 green onions, chopped

1 small green chili, finely chopped (remove the seeds)

2-3 tbsp chopped cilantro

1 tsp salt

1/4 tsp black pepper (optional)

1 lime, squeezed

Preparation

Soak the mung beans overnight. The next morning, drain and rinse the beans, place in a sieve or strainer, cover with a lid or foil and place in a dark place such as inside a kitchen cabinet.

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In the evening, rinse the beans and put them back in the cabinet. You will see sprouts appear in a day or so – repeat this every morning until the sprouts are about 1/2″ long or more as desired. Refrigerate in an airtight box if not using it at once.

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Add the sprouts to a large bowl. Mix in the remaining salad ingredients, cover and refrigerate until ready to use.

NOTE: Some people prefer sprouts to have a softer texture. If so, add the sprouts to a large bowl, pour boiling water to cover the sprouts. After about 5 minutes, drain and cool the sprouts before adding the other ingredients.

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Moong Dal with Zucchini

Some years ago I came across a great recipe for “Moong Dal with Doodhi” in a cookbook written by a family friend in Hyderabad.  It somehow occurred to me that I could adapt the recipe substituting zucchini instead of doodhi, an Indian vegetable that is difficult to find here. The zucchini is practically invisible in this dish so perfect for those who don’t care for vegetables!

It is flavorful, fast and simple to prepare and also freezes well. It is a perfect side dish with dinner or you can roll it up in a chapati or pita bread to make a wrap.

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Ingredients

3/4 cup yellow moong dal, washed and set aside

2 cups coarsely grated zucchini

1 tablespoon oil

1/2 teaspoon mustard seeds

1 dried red chili (or fresh green chili)

1/2 teaspoon cumin seeds

1/2 teaspoon turmeric

1 teaspoon salt

1/2 – 1 teaspoon chili powder

1 teaspoon cumin powder

1 tablespoon coconut powder (unsweetened), optional

Cilantro leaves, chopped, for garnish

 

Preparation

Mix the dal and zucchini in a bowl and set aside for 1 hour.

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Heat oil in a  1 1/2 quart saucepan over medium heat. Add the mustard seeds, cumin seeds and red chili. When the mustard seeds start to splutter or pop*, add the dal and zucchini mixture and stir for 3 minutes.

Add the turmeric and about 1/4 cup water, cover and cook over low heat for about 5 minutes until nearly dry.

Add salt, chili powder, cumin powder and coconut powder – stir fry for about 2-3 minutes until done.

Garnish with chopped cilantro.

*Note: Make sure your oil is hot when the seeds go in—if they heat up with the oil, they’re likely to overcook and burn without popping. When the seeds start popping, I put on a lid or splatter guard until they stop, then add the other ingredients to cool down the pan. Don’t keep the lid on too long though, as mustard seeds can burn quickly.

 

 

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