Mung Bean Sprouts Upkari Recipe (Mung Beans Stir Fry)
This Mung Bean Sprouts Upkari is a flavorful, nutritious, and protein-packed dish from Indian cuisine, often enjoyed as a light and healthy side or main dish for dinner. The tender sprouts are tossed with fragrant spices and grated coconut, creating a delightful blend of textures and tastes. This dish is not only delicious but also high in protein and vegetarian-friendly, making it a great choice for anyone following a vegetarian or plant-based diet.
Ingredients
| Ingredient | Quantity |
|---|---|
| Green Moong Sprouts | 2 cups |
| Cumin seeds (Jeera) | 1/2 teaspoon |
| Mustard seeds | 1/2 teaspoon |
| Dry Red Chillies (broken into 2-3 pieces) | 3 |
| Asafoetida (Hing) | 1/2 teaspoon (optional) |
| Turmeric powder (Haldi) | 1/4 teaspoon |
| Salt | To taste |
| Fresh coconut (grated) | 2 tablespoons |
| Coconut Oil | 2 teaspoons |
Preparation Time
| Time |
|---|
| 10 mins |
Cooking Time
| Time |
|---|
| 20 mins |
Total Time
| Time |
|---|
| 30 mins |
Servings
| Number of Servings |
|---|
| 4 |
Cuisine
Indian
Course
Dinner
Diet
High Protein Vegetarian
Instructions
-
Prepare the Moong Sprouts:
To begin, wash the moong beans thoroughly in water. Drain the beans and soak them in plenty of water for at least 6 to 8 hours, or even overnight, to allow them to swell up. The next day, drain the soaked beans well and place them in a large bowl. Make sure there is some moisture left in the beans. Cover the bowl with a lid and place it in a warm spot to allow the beans to sprout. Depending on the temperature, the sprouts should form in about 8 to 12 hours. Warmer weather will encourage faster sprouting. -
Cook the Upkari:
Once your moong sprouts are ready, itโs time to cook the Upkari. Heat coconut oil in a heavy-bottomed pan over medium heat. Once the oil is hot, add the mustard seeds. As soon as they begin to crackle, add the cumin seeds, broken dry red chillies, and asafoetida (hing, if using). Sautรฉ the spices for a few seconds to allow their flavors to infuse the oil. -
Add the Sprouts and Spices:
Add the 2 cups of moong sprouts to the pan, along with the turmeric powder and salt to taste. Stir everything well to combine, making sure the sprouts are coated with the spices. -
Cook the Sprouts:
Sprinkle a small amount of water over the mixture and cover the pan with a tight-fitting lid. Allow the sprouts to cook in their own steam for about 8 to 10 minutes. The cooking time will depend on how soft or crunchy you like your sprouts. Some people prefer them soft, while others enjoy a bit of bite. Check the texture after 8 minutes and continue cooking if needed. -
Finish and Serve:
Once the sprouts are cooked to your desired texture, add the freshly grated coconut to the pan. Stir well to combine and heat through for another minute. The coconut will add a nice creamy texture and a hint of sweetness that balances the spices. -
Serve:
Remove from heat and serve the Moong Bean Sprouts Upkari hot. This dish pairs wonderfully with Methi Chaman (Fenugreek Leaves Stir Fry) and Phulkas (Indian flatbreads) for a complete and satisfying meal.
Serving Suggestions
Serve this vibrant and healthy Moong Bean Sprouts Upkari as part of a wholesome Indian meal. It goes beautifully with soft Phulkas (flatbreads) or steamed rice. The addition of Methi Chaman or a yogurt-based side dish like Raita can provide extra layers of flavor and cooling balance to the meal. This dish is an excellent choice for a nutritious weeknight dinner or a light lunch.
Why You’ll Love This Recipe
- High in Protein: Moong beans are packed with protein, making this stir-fry a great option for vegetarians and anyone looking to boost their protein intake.
- Quick and Easy: With just 10 minutes of prep time and 20 minutes of cooking, this dish comes together quickly for a busy weeknight.
- Healthy & Flavorful: The use of fresh coconut adds a natural sweetness, while the spices enhance the overall flavor profile.
- Versatile: You can adjust the texture of the sprouts to suit your preferencesโwhether you like them tender or with a little crunch.
Nutritional Information
(Per Serving – Approximate Values)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 7g |
| Carbohydrates | 14g |
| Fiber | 4g |
| Fat | 6g |
| Saturated Fat | 4g |
| Sodium | 180mg |
| Potassium | 290mg |
| Calcium | 30mg |
This Moong Bean Sprouts Upkari is a delightful and healthy way to enjoy moong sprouts, making it a must-try dish for anyone looking to enjoy more plant-based meals without compromising on flavor. The combination of fragrant spices and fresh coconut makes it a tasty addition to any Indian dinner table.
