Two Delicious Green Moong Bean Sprouts Recipes – Sundal & Crispy Masal Vadai
If you’ve been following my kitchen adventures, you know how much I love turning simple, humble ingredients into something truly comforting and absolutely delicious. This week’s star ingredient? Green Moong Bean Sprouts.
I picked up a 200g box of fresh green moong sprouts from the market for just 27 rupees – proof that healthy eating doesn’t have to break the bank. With this one box, I ended up making two very different dishes, both equally yummy, both wholesome, and both perfect for our everyday meals:
- Green Moong Sprouts Sundal – a light, protein-packed snack.
- Green Moong Masal Vadai – golden crispy fritters with a twist.
Let me take you through how I made these.
Recipe 1: Green Moong Sprouts Sundal
Sundal is a South Indian classic – often made during festivals, but honestly, I love making it as a quick evening snack. With the sprouts already tender, this one comes together in minutes.
Ingredients
- 1 cup green moong sprouts (slightly steamed)
- 2 dried red chillies
- 1 sprig curry leaves
- ½ tsp mustard seeds
- 1 tsp oil (coconut oil gives a lovely flavor)
- Salt, to taste
Method
- Steam the sprouts for 3–4 minutes until just tender but still crunchy.
- Heat oil in a pan, splutter mustard seeds, add curry leaves and red chillies.
- Toss in the sprouts, add salt, and stir for 2–3 minutes.
- Serve warm as a protein-rich, guilt-free snack.
🌿 Why you’ll love it: Sundal is fiber-rich, protein-packed, light on the stomach, and ready in under 10 minutes.
Recipe 2: Green Moong Sprouts Masal Vadai
Masal vadai is everyone’s favorite tea-time snack – crunchy outside, soft inside, and so satisfying. Adding sprouts to the batter not only boosts the nutrition but also gives the vadai an extra earthy bite.
Ingredients
- 1 cup chana dal (soaked 2 hours)
- ½ cup green moong sprouts
- 3 dried red chillies
- 1 tsp fennel seeds
- 1 onion, finely chopped
- 1 sprig curry leaves, chopped
- Salt, to taste
- Oil, for deep frying
Method
- Drain soaked chana dal. Grind coarsely with red chillies, fennel, and sprouts – do not add water.
- Mix in onions, curry leaves, and salt.
- Shape into small patties.
- Deep fry in hot oil until golden and crispy.
- Serve hot with coconut chutney or just plain with a cup of tea.
🔥 Why you’ll love it: The crunch is irresistible, the flavor is bold, and the nutrition is better than your regular masal vadai.
Final Thoughts
One humble ingredient – green moong bean sprouts – gave me two dishes with totally different personalities: one light and healthy, the other indulgent yet wholesome. Sundal for when you want something quick and nourishing, and masal vadai for when you crave something crispy and comforting.
✨ Next time you spot a box of green moong sprouts, don’t just think of salads. Try these two easy Indian recipes with sprouts and enjoy the magic of turning everyday ingredients into soul-satisfying meals.
Check out my Instagram profile and highlights for more pics and recipes – @Fhareena #parveenskitchen #foodblogger
