Sprouted Moong Dal

1 May

I love this recipe, it is my go-to for days when I want to watch my carbs but not starve ( You know what I mean right ;-)). It is more an Indian recipe with a touch of Goan spices and fresh grated coconut. It does take planning to make this recipe as you need to soak the moong beans at-least overnight or for 2 days. If you have a pressure cooker then you can skip soaking.

moong-mung-beans-dal-recipes-easy-indian-goan-curry-dosa-khichdiAt times I like to sprout extra moong dal (mung beans) so I can make a Goan Tea time sweet called “Chunn” which was made years back. Traditionally it is made with chana dal but I use moong beans since I usually have it in my pantry. It is made by steaming the moong beans and then mixing it with fresh grated coconut, cardamom and Goan coconut jaggery( I get mine imported from Goa).

moong-mung-beans-dal-recipes-indian-goan-curry-sproutsSoak the mung beans in water overnight. Then pour out the water and let it sprout one more day. Cover the top of the moong dal with wet paper towel. A 1.25 cup of dry moong dal will yield approx 3.5 to 4 cups of sprouted mung beans.

moong-mung-beans-dal-recipes-xacuti-masala-coconut-vegetarian-indian-goan-curryServing Size: 4-6 people


4 cups of sprouted moong beans

1 medium onion diced

1 medium tomato chopped

4-5 garlic cloves diced

3 tbsp of xacuti masala

1/2 cup fresh grated coconut

1.75 cup of water

salt to taste


Fry the onions till translucent. Next add the tomatoes, garlic and saute for 2-3 minutes till the tomatoes soften.

Then add the xacuti masala spice mix and saute for another 2 minutes. Add water, season with salt, cover and bring to a simmer.

Next add the sprouted moong dal, mix well and cook covered on low medium heat for 15-20 minutes. Check on salt.


Garnish with fresh chopped cilantro/coriander. I also like to garnish it with fresh made salsa.

Serve with hot white rice, bread or naan. If you love moong dal (mung beans) like me then check out more recipes made with moong.

Gorchem – Moong Dal Pudding made with fresh grated coconut and jaggery.

Moong Dosa – Moong beans savory pancakes


38 Responses to “Sprouted Moong Dal”

  1. mihrank May 1, 2015 at 5:06 pm #

    such delicious and great recipe – You bring always with great presentation!

    • Nandini May 1, 2015 at 8:39 pm #

      Thank You Mihrank for your kind words πŸ™‚

  2. mnghostt May 1, 2015 at 5:10 pm #

    wow! that looks good.

    • Nandini May 1, 2015 at 8:41 pm #

      Thank you so much πŸ™‚

  3. fromthefamilytable May 1, 2015 at 5:13 pm #

    I love sprouted mung beans. Your version looks dee-licious. Thanks for the recipe.

    • Nandini May 1, 2015 at 8:44 pm #

      That is so awesome Darryl. Then I am sure you will enjoy this recipe πŸ™‚

  4. Stan May 1, 2015 at 5:34 pm #

    Hi Nandini!

    Sprouted moog dal looks breathtaking. I remember My sister in Goa would leave the moog in a bowl for a day or two, and then eat them when they put out shoots. She thought that was a healthy, way of consuming moog. She tried to feed Me some. But they were not really My cup of tea. Of course Your moog dal dish looks incredible. I think it makes better sense to eat moog dal Your way. For no recipe that comes from You can ever flop. What I am going to do is email Your amazeballs sprouted moog dal recipe to Her. Hope She takes it on board. Will give this incredible dish a go in the near future. And I will give You My kind feedback.

    Until such times


    • Nandini May 1, 2015 at 8:51 pm #

      Thank You Mr Stan for your kind words. I will have to agree with your sister on that Mr Stan. Just add some diced onions, tomatoes, green chili, fresh chopped corriander, lemon juice and salt. Let it stand for 30 minutes and I am sure you will enjoy it :-). I will be looking forward to hearing you verdict on the recipe :-). You and Mrs Stan take care and have a great weekend.

  5. oceanviewkitchen May 1, 2015 at 6:36 pm #

    This looks delicious! Nice recipe, thanks for sharing!

    • Nandini May 1, 2015 at 8:52 pm #

      hank You so much πŸ™‚

  6. Malar May 1, 2015 at 8:02 pm #

    That’s a delicious recipe!!! I simply use red chili powder πŸ™‚ Looks fabulous!!!

    • Nandini May 1, 2015 at 8:55 pm #

      Thank You so much Malar. Yes it can be made in many ways and that is the best part πŸ™‚

  7. srividhya May 1, 2015 at 9:57 pm #

    Wow very interesting. Never knew about the masala and I love coconut.. Wish I could get that masala and give it try. Learnt something new today.

  8. Maccabros May 2, 2015 at 3:15 am #

    Looks GOOD…

  9. Serena @ foodfulife May 2, 2015 at 5:27 am #

    Lovely! Go-for-days recipe are often delicious and very useful when you don’t have time to cook during the week. This is a wonderful vegetarian dish!

    • Nandini May 2, 2015 at 8:33 am #

      Thank You Serena. I do agree πŸ™‚

  10. shivani jain May 2, 2015 at 9:26 am #

    This looks delicious😁…

    • Nandini May 4, 2015 at 5:16 pm #

      Thank You so much Shivani πŸ™‚

  11. Love Served Daily May 2, 2015 at 1:59 pm #

    Great recipe

  12. whenlifegivesyoulimesblog May 4, 2015 at 7:11 am #

    Wow! This looks delicious!

  13. Diane May 4, 2015 at 3:42 pm #

    I can’t wait to try out this recipe! Thank you for sharing it.

    • Nandini May 4, 2015 at 5:25 pm #

      Thank You Diane :-). Please do let me know how it goes.

  14. hellaturnup May 5, 2015 at 1:15 am #

    This looks delicious! I am soon going veggie, definately trying this out first!

    • Nandini May 5, 2015 at 1:36 pm #

      Thank You :-). That makes me happy to know you will give it a try.

  15. terrepruitt May 6, 2015 at 4:35 pm #

    Your pictures are always so great!

    • Nandini May 8, 2015 at 6:56 pm #

      Thank You so much Terre πŸ™‚

  16. shwyny May 7, 2015 at 8:36 am #

    Hey hi! I have been following your blog for a while and I have nominated your blog for the Versatile Blogger Award, here’s the link,! Hope you participate! πŸ™‚

    • Nandini May 8, 2015 at 6:58 pm #

      Thank You so much for the award. that was very kind of you. I very much appreciate it πŸ™‚

  17. Deborah May 15, 2015 at 10:38 am #

    There’s no such thing as too many dal recipes… My husband used to bring me lots of fun ingredients from Mumbai, but he hasn’t been there on business in ages. I am gutted. The spices, obviously, the rice, the dal…
    Having seen your recipe I’ll have to go investigate what I have left. Looks good!

    • Nandini May 15, 2015 at 6:17 pm #

      Thank You Deborah that is very kind of you to say. I too hope you do find something and will be able to make it πŸ™‚

      • Deborah May 24, 2015 at 3:09 pm #

        FYI, I briefly mentioned you in today’s blog post. Keep coming with those recipes!

        • Nandini May 25, 2015 at 5:01 pm #

          Thank You Deborah. That is very kind of you and thank you for the mention πŸ™‚

  18. phdinmeblog August 10, 2015 at 9:30 am #

    Thank you for liking my blogpost! Follow/Come back soon as I will yours! Light and Love, Shona

    • Nandini August 10, 2015 at 2:48 pm #

      You are welcome Shona. I sure will πŸ™‚

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