Stir Fried Mung Bean Sprouts (Mooga Usli)


I am cooking a lot from the internet lately, it is such a source of inspiration that I find I often use it more than cookbooks! It is great for pushing the boundaries of food knowledge and providing ideas and creative urges.

One dish that I have made recently is an Indian stir fry using whole Mung Dal or Mung Beans – those green round lentils that are less common then their sisters, the yellow, skinned, split mung dal.

The inspiration comes from the prolific and beautiful Red Chillies. She sprouts the mung dal by soaking it and then keeping moist for a few days. When the mung have sprouted, they are stirfried with spices. Her recipe is here.

You could try this with purchased mung bean sprouts. It would be a slightly different dish because the sprouts are left to grow longer and the beans themselves will be softer. Yet I think it would work.

It is a dry curry, perfect to eat on its own with flatbreads like roti, with rice, partnering other Indian dishes such as dal or vegetable curry, or as a side dish to any meal.

Stir Fried Mung Bean Sprouts

Mung Bean Sprouts Stir-fry (Mooga Usli)

Source : inspired by Red Chillies
Cuisine: Indian
Prep time: 10 mins plus sprouting time
Cooking time: 15 mins
Serves: 3 – 6 people, depending how you use it

1 cup whole mung dal, soaked and allowed to sprout, or use 3 or more cups of purchased mung bean sprouts
1 onion
3 cloves garlic
2 – 3 green chillies (adjust to taste)
4 cloves
green coriander (cilantro)
1 Tblspn black mustard seeds
1 or 2 sprigs of curry leaves
1/2 lemon, juiced
salt to taste

If you have sprouted your own mung dal, the sprouts will be much shorter than purchased ones and the seed will remain harder. Cook the sprouts in boiling water for 15-20 minutes until tender and then thoroughly drain the water from the beans.

Meanwhile, chop the onion and garlic very finely. Take the chillies and split them from the tail till close to the head, but not completely through. If they are large chillies, do this again so that they are in 4 pieces, attached at the top of the chilli.

In a heavy pan, melt the ghee, and add the mustard seeds. Allow the seeds to pop (it transforms their flavour from mustardy to a lovely sweet earthy taste). As the popping dies down, add the curry leaves and pan fry for 20 or so seconds. They release their flavour into the ghee.

Add the grated garlic, cloves, onion and green chillies, and saute until the onion is transparent.

Add the salt and the mung dal sprouts and mix through, stirring well. Taste and adjust seasonings.

Squeeze the lemon or lime juice over the curry and add the chopped green coriander. Serve warm, topped with more green coriander. Enjoy!


The Mung/Moong Dal Series

About Ganga108

Heat in the Kitchen, Cooking with Spirit. Temple junkie, temple builder, temple cleaner. Lover of life, people, cultures, travel. Champion of growth, change and awareness. Taker of photos. Passionate about family. Happy.
This entry was posted in 11 Late Spring, Bean Sprouts, Hindu Festival, Indian, Internet Cooking, Navaratri, VEGETARIAN and tagged , , , , , , , , . Bookmark the permalink.

27 Responses to Stir Fried Mung Bean Sprouts (Mooga Usli)

  1. Srivalli says:

    wow ganga, that has come out so well..nice post..

  2. A&N says:

    Came here from Aparna’s and what a find!

    This recipe seems like Sundal with a twist. Great pics too :)

  3. Sonia says:

    Great pics. Loved the 1st one. I am really glad and feel proud that you have learned so much from us (Indians). Keep it up! :)

  4. RedChillies says:

    “bowing head” thank you so much for the kind words and glad that you liked it. This is one of our family favorite recipes.

  5. Divya Vikram says:

    I eat sprouts atleast once a week. This sounds like a great recipe to try!

  6. Soma says:

    What a beautiful blog you have.. I have been here before only once, but now i am going to explore!

  7. Lucy says:

    Right. So.

    I’m going to soak some mung beans right away. Ganga, this is so good. And that photo, of the nasturtium leaf?

    So good.

    Stay cool tomorrow.

    • Ganga says:

      Hi Lucy, yes it is a nasturtium. I love them so much, so bright and colourful. The leaves are great in pesto too. So glad you like the mung beans, they are a great dry curry.

  8. Have never tried Mung Beans. Looks good and I love chilli

  9. shivapriya says:

    This is one of my fav dish. I always keep moong sprouts handy.

  10. Cynthia says:

    I too have been doing a lot of blog cooking and like you, I agree that the food blogs are the best cook books.

  11. s says:

    i just love your blog..and the pics will make me fat!!!

  12. Maninas says:

    Love the first photograph. I can notice a change in your photography style

  13. Spice Rack says:

    Bean sprout is always a perfect candidate for stir fry because it is delicate and if you over cook it, it will be so soft and it is not crispy anymore. These sprouts are very simple to cook if you just have the right spices in your spice rack.

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