When it comes to sprouts, I always steer towards mung beans. Aside from the fact that they are so easy to sprout in a sprouting jar, I think they taste great in almost any kind of dish. They are very versatile; I love their texture. No wonder then that most of my sprout’s recipes are with mung beans!
Sprouting Jar
Sautéed Veggies
While several Indian veggie recipes are sautéed, they are often referred to as ‘fried’. I think this is because there is no Indian word that can be exactly translated to sauté. I love Indian sautéed veggie recipes because they are so easy to cook, take very little oil and most of all, taste great! While they are mostly served as part of a meal with roti or rice, they taste great by themselves too.
Veggies in this recipe
This Recipe
For the most part, I use a mix of veggies. There is no hard and fast rule here. The more the merrier. I mostly end up adding green beans, carrots, cabbage, cauliflower, potato and such. One thing I haven’t tried is broccoli, for whatever reason. I’m making a mental note to try it out next time. I wasn’t sure how this recipe would taste with sprouts, but it turned out perfect!
Adding Sprouts
Because veggies and sprouts cook at different temperatures, I always end up adding sprouts towards the end. This way I can be sure to preserve their nutrition. In fact, they do not need much cooking. Five minutes is enough to soften them.
Experts estimate that there can be up to 100 times more enzymes in sprouts than uncooked fruits and vegetables. Research shows that during the sprouting process mung beansprouts (or just beansprouts, as they are often called) increase in vitamin B1 by up to 285 percent, vitamin B2 by up to 515 percent, and niacin by up to 256 percent. This dry curry style recipe is a good way to get the nutritional benefit of sprouts along with carrots and beans that are cooked very light so as to retain most of the nutrients.
Check out some of our delicious sprouts recipes and sautéed veggie recipes:
- Easy Mung Sprouts Masala
- Green Mung Sprouts Curry
- Spicy, Tangy, Sprouts & Carrots Salad
- Stir Fry Sprouts And Vegetables
- Cabbage & Carrot Masala
- Aloo Gobi
- Bhindi (Okra) Masala
- Carrot, Green Bean, Coconut Sauté
- Cluster Beans-Coconut-Ginger Sauté
- Broad Bean Eggplant Sauté
- Snake Gourd Coconut Sauté
- Fresh Fenugreek Eggplant Sauté
- Easy Sautéed Green Beans
- Spicy Cilantro Ginger Eggplant Sauté
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Sautéed Sprouts and Vegetables
Ingredients
- 2 Cups Mung Sprouts
- 1/2 Cup Green Beans - Fine cut
- 1/2 Cup Carrots - Fine cut
- 1/2 Cup Potato - Fine cut, unpeeled
- 1/2 Cup Onion - Fine cut
- 1/2 Cup Tomato - Fine Cut
- 1 Teaspoon Mustard Seeds
- 1/2 Teaspoon Turmeric Powder
- 1/2 Teaspoon Red Chili Powder - (or cayenne pepper)
- 1 Teaspoon Garam Masala
- 1/2 Teaspoon Sea Salt - (or to taste)
- 1 Tablespoon Olive Oil
Instructions
- Set aside sprouts and vegetables (diced) in separate dishes
- Stove Top Method:Heat oil in a thick bottomed vessel on medium heat. Sauté onions till they are almost golden brown, and then add turmeric
- Add vegetables and salt. Mix well, turn the flame to low, and cook for about 5 mins with the pan covered. Stir gently every couple of minutes. Add chili powder, garam masala and give it another stir
- Instant Pot Method:Set IP to 'Sauté' mode and add oil; once the 'Hot' sign comes up, add mustard seeds and let them crackle. Add the vegetables, turmeric and salt, mix well. Add chili powder, garam masala and give it another stir.
- Set the lid on loosely (don't tighten and lock it); every couple of minutes keep stirring the contents- do this for about 10 - 12 minutes. Add sprouts, mix well and put the lid back on, repeating the process for 5 minutes.
- Transfer to serving dish. Serve hot.
Excellent! But tell us how to get the Mung sprouted!
Hi Shaj, sprouting is easy! There are a couple of ways that have worked for me. First, wash and soak the mung beans for 8-10 hours. Drain the water. After this, you can sprout them in 2 different ways. The crude method is to completely wrap the mung in a clean cloth and leave it in a dark place (usually the pantry) for 24-48 hours. In Texas, these puppies will sprout in about 24 hours. The other, easier/cleaner way is to invest in a sprouting jar (Natural Grocers in Richardson, TX sells them for $6), or improvise one of your own using a mason jar and drilling a few holes into the lid. Place the mung in the sprouting jar in your pantry and viola! you will see them sprouting.