A tasty yet healthy breakfast is a common myth we come across in the diet space. What if we told you that there is a way to work around that? If you are looking for a breakfast recipe that is high in protein and equally tasty, look no further. A little dabble with the crispy and crunchy sprouted moong beans can do the needful.
Moong dal, also known as green gram, has been a part of our cuisine for a long time. Moong beans are high in proteins and come with several bioactive compounds such as polyphenols, polysaccharides, and peptides. Vitexin and isovitexin, two major polyphenols, make moong beans good for the liver and the heart. In virtue of all the bioactive compounds, they protect against hyperlipemia (high levels of fat in the blood) and high blood sugar levels.
“These small legumes are nutritious and excellent sources of protein, fibre, vitamins like folate, vitamins B6, and C, and minerals such as potassium, magnesium, and iron,” says Madhu Kiran Kota, nutritionist from Hyderabad.
However, the antinutrient in them—phytic acids— can hinder the goodness of all these healthy compounds by not letting the body absorb the nutrients. However, the way around this is to sprout the moong beans, which reduces the phytic acid levels.
A 2022 study published in Nutrition Bulletin shows that sprouting can help decrease the effects of phytic acid, thereby improving the bioavailability of other compounds. “Green gram also assists in digestion and helps with weight loss because of its high fibre content, says Kota.
Getting ready to cook
Here is a list of all the ingredients you will need to keep in stock:
| Sprouted moong beans | 1 cup |
| Mustard oil | 1tbsp |
| Cumin seeds | 1tbsp |
| Chopped ginger | 1 inch |
| Green chilli | 1 |
| Finely chopped onion | ¼ cup |
| Green bell pepper | ¼ cup |
| Finely chopped carrots | ¼ cup |
| Chopped tomato | 2tbsp |
| Lime juice | 1tbsp |
| Salt, red pepper powder, turmeric, dry mango powder, coriander leaves | to taste |
* 1cup = 240ml; 1tbsp = 15ml; 1tsp = 5ml
Method
Keeping in mind the importance of safe cooking and hygiene, the first step is to wash the moong beans and leave them in a colander to drain. Wash the onions, bell peppers, carrots, and tomatoes before chopping.
Heat mustard oil in a wok. Once the oil is hot, add cumin seeds, ginger, and green chilies. Sauté for a few seconds.
Next, add in the chopped onions, bell peppers, and carrots. Mix well and cook for a minute.
Once the chopped onions turn light golden in colour, add the sprouts, salt, pepper, turmeric, and dry mango powder. Mix and cook for another minute.
For the final touch, turn off the flame, and mix in the tomatoes, lime juice and chopped coriander leaves.
Adjust seasoning as per your taste and serve immediately or let it cool before packing for lunch boxes. The best part, it tastes good both warm and cool!
For the calorie-conscious
- Calorie – 182.02kcal
- Protein – 9gm
- Carbohydrates – 19.27gm
- Fat – 11.4gm
- Fibre – 6.14gm
