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Sprouts Dal Recipes for Healthy Eating!

Sprouts Dal

Looking for something healthy to eat for lunch? What can be the best option for you other than sprouts? Check out the recipes that you can try at home with sprouts dal below!

Not everyone understands the value and health benefits of consuming sprouts. These are one of a kind and is sure to boost your health up in no time. So, if you are looking for anything healthy for dinner or lunch, sprouts dal is your go-to! This happens to be a staple diet for plenty of Asian people.

In fact, at the moment people who are health-conscious, try to opt for sprouts and consume it in several ways. At times people also consume this lentil raw with onions and cucumber to avail themselves of all the benefits.

Similarly, if you are also looking for something healthy as this, its time you read our blog! Today we will talk about some authentic and a few innovative recipes. So, let’s not waste any more time and let’s take a dive right in!


Sprouts dal is one of the healthiest foods you can have as a meal. Therefore, without further ado, let’s check out the recipe!

Recipe Overview: The recipe is for 2 people. You can adjust the recipe accordingly.

Time to arrange the ingredients: Around 10-15 minutes

Time to make the recipe: Around 30-45 minutes


You need the following ingredients to make the recipe:

  • Coconut – 1 ¼ cup
  • 2 finely chopped onion
  • ½ tsp turmeric powder
  • 10 red chilis
  • Sprouts – 2 cups
  • Water
  • Salt as per taste
  • Oil – 1 tbsp
  • Mustard – 1 tsp
  • Curry leaves


Follow the steps below to make the delicious Sprouts curry with coconut:

  • In a pan, take 2 cups of sprouts and add water to it along with a pinch of salt. Let it cook for 15 minutes while keeping it covered.
  • While the sprouts get cooked, let’s make the masala.
  • Take 1 ¼ cup of coconut along with 1 finely chopped onion, ½ tsp turmeric powder, 8 red chilis, and blend it in a mixer by adding water as required.
  • Set aside the masala in a bowl and check on the sprouts.
  • Add one finely chopped onion in the pan with sprouts and stir it well after adding 1 cup of water.
  • Proceed to add the masala into the pan and mix it well. You can add water and adjust the consistency the way you want it.
  • Cover the pan and let it simmer for around 6 minutes.
  • Meanwhile, in another pan, add 1 tbsp of oil along with the rest of the red chilis, 1 tsp mustard seeds, and curry leaves.
  • Let them splutter, and then add them to the sprout’s curry.
  • Enjoy the coconut sprouts curry with hot steamed rice!

Sprouts Dal Salad


Looking for some healthy salad recipe to lose that quarantine weight? Do not worry, as we have the healthy salad recipe that could put you right back into shape. So, without wasting any further time, let us have a look at the sprouted moong dal salad recipe!

Recipe Overview: The recipe is for 1 person. You are always welcome to make adjustments according to your own need.

Time to arrange the ingredients: Around 15 minutes

Time to make the recipe: Around 20 minutes


You will need the following ingredients to make the salad:

  • Moong sprouts – 1 cup
  • Water
  • ½ tsp cumin powder
  • ¼ tsp chili powder
  • ½ tsp amchur powder
  • ¼ tsp salt
  • ½ chopped cucumber
  • Half chopped tomato
  • ½ grated carrot
  • 2 tbsp chopped capsicum
  • Two tbsp chopped spring onion
  • 2 tbsp finely chopped coriander
  • 2 tbsp finely chopped mint
  • 1 finely chopped chili
  • 1 tsp lemon juice


Follow the steps below to make the healthy sprout moong dal salad:

  • In a bowl, take 1 cup of moong sprouts. Add 3 cups of hot water into it and allow it to rest for 5 minutes.
  • Drain the water and add ½ tsp cumin powder into it.
  • Proceed to add ¼ tsp chili powder, ½ tsp amchur powder, ¼ tsp salt and give it a good mix.
  • After the spices are mixed evenly, you can add ½ chopped cucumber, ½ chopped tomato, ½ grated carrot, 2 tbsp chopped capsicum, 2 tbsp chopped spring onion, 2 tbsp finely chopped coriander, 2 tbsp finely chopped mint, 1 finely chopped chili, 1 tsp lemon juice and give all of it a very good mix until everything is combined.
  • Your sprout moong dal salad is ready to be served!
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It is always far more economical to make things at home rather than going out to the store to pick things up. Moreover, in this lockdown situation, it is safer to make things at home and refrain from going outside.

Therefore, let us learn how to grow sprouts at our home. It is very simple and only takes 2 days to grow your own sprouts. Thus, without wasting any further time, let us have a look at what we need to have for growing our own sprouts at home!


The only things you require for sprouting at your home are – whole green gram, also known as sabut moong, water, a muslin cloth, and a colander.


Follow the steps below to grow your own sprouts at home:

  • Take your whole green gram in a bowl and add water into it.
  • Soak it for a minimum of 5-6 hours.
  • It will swell up over time due to the absorption of water in due course of time.
  • It has not yet sprouted. Thus you need to follow the next few steps to achieve that.
  • Take a muslin cloth and pour the soaked green gram into it and tie it.
  • Place the wrapped muslin cloth of green gram in a colander and keep it in someplace warm.
  • Leave it overnight like that because the moong needs the darkness and warmth to sprout.
  • The next day you will have a nice sprouted moong.

Sprouts are rich in fiber, protein, and fats. Therefore, the daily consumption of the same is considered to be beneficial for us. Make it a point to add sprouts to your everyday meal somehow. This would help you maintain a healthy and balanced diet.

Since now you know how to make sprouts on your own, you can try out any recipe you want with them. Check out the benefits of Moong dal sprouts as listed below!



Eating moong dal sprouts is very healthy for your body. It helps you stay fit and strong and provides you with the basic nutrients that you need daily. Check out the benefits of consuming moong dal sprouts below!

High nutrient content

Sprouts serve you with the nutrients that you need on a daily basis. One cup of sprouts in a day will serve you with 0.8g fat, 14.2g protein, 38.7g carbs, and 15.4g of fiber, along with other minerals and vitamins.

Reduce the chronic risk of disease

Sprouts contain antioxidants which include – cinnamic acid, flavonoids, phenolic acids, and other important acids. These acids reduce the harmful molecules called free radicals and lower your risk of vulnerability to chronic health diseases. Thus, sprouts are heavily recommended to prevent cancer and other stomach diseases.

Prevents heart stroke

Sprouts have anti-inflammatory properties which help in preventing heart strokes and heart attacks. Thus, daily consumption of sprouts will build immunity against heart-related diseases.

Reduces blood pressure

Sprouts contain potassium, fiber, and magnesium in large amounts. These components are known to lower high blood pressure levels and keep them under control. Therefore, make sure you include sprouts in your everyday diet.

Aids digestive health

As we know that sprouts are rich in fibers, it is no surprise that it helps in aiding digestive health. Sprouts contain a soluble fiber known as pectin. It speeds up and regularizes your bowel movements, and thus you have improved digestive health.


This is the simplest sprout recipe that you will ever come across. This is extremely easy, and you do not need any over-the-top ingredients to make this recipe. Let us check out the recipe!

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Recipe Overview: The recipe is for 2 people. You can make your own adjustments as per your requirements.

Time to arrange the ingredients: Around 15 minutes

Time to make the recipe: Around 30-45 minutes


You need the following ingredients to make this recipe:

  • ¾ cup moong dal
  • Water
  • 3 tsp oil
  • 1 tsp mustard seeds
  • ½ tsp cumin seeds
  • Hing
  • 1 finely chopped onion
  • One tbsp ginger garlic paste
  • 1 finely chopped tomato
  • 2 green chilis
  • ½ tsp turmeric powder
  • 1 tsp chili powder
  • 1 tsp coriander powder
  • ½ tsp garam masala
  • Half tsp amchur powder
  • ½ tsp jaggery
  • Salt


Follow the steps below to make your sprouts dal:

  • Add ¾ cup of moong to a bowl and add water to it. Let it soak overnight.
  • Drain the water and tie up the moong dal in a muslin cloth and leave it for a day. The sprouts will be formed by the next day.
  • In a pan, add 3tsp oil and allow it to heat up.
  • After the oil has heated up, add 1 tsp mustard seeds, ½ tsp cumin seeds, a pinch of hing and allow it to splutter.
  • Proceed to add 1 finely chopped onion and stir it well.
  • Add One tbsp ginger garlic paste and mix well.
  • After the onions have turned golden brown, go ahead to add 1 finely chopped tomato into the pan along with 2 green chilis and stir well.
  • Now, when it turns soft and mushy, go on to add ½ tsp turmeric powder, 1 tsp chili powder, 1 tsp coriander powder, ½ tsp garam masala, Half teaspoon amchur powder, ½ tsp jaggery, salt as per taste, and mix it very well on a low flame.
  • After the mixture releases oil, add the sprouts to the pan along with 3 cups of water.
  • Mix it well and cover the pan. Let it simmer for 20 minutes.
  • Your sprout dal is ready to be served along with hot roti or hot steamed rice. Enjoy!

Sprouts Dal Recipe


This recipe is one of the many healthy recipes that you can make with sprouts. Without further ado, let us get started and know the recipe!

Recipe Overview: The recipe is for 2 people. You can always make adjustments accordingly to your needs.

Time to arrange the ingredients: Around 15 minutes

Time to make the recipe: Around 45 minutes


You will need the following ingredients to make your mung beans recipe:

  • 1½ cups split skinless green gram or commonly known as dhuli moong dal. Soak it for 2 hours and then drain it
  • 250 gm French beans, cut into 1-inch pieces
  • 1 tbsp oil
  • One tsp mustard seeds
  • 1 tsp cumin seeds
  • 1 medium-sized onion
  • ¼ tsp turmeric powder
  • Salt according to your taste
  • ½ inch ginger, cut into small pieces
  • 2-3 green chilies
  • 1 tsp lemon juice
  • ½ tsp garam masala powder
  • Thin strips of ginger for garnishing
  • Fresh coriander sprig for garnishing


Follow the steps below to make the delicious Mung beans recipe:

  • Heat the oil in a non-stick pan, add mustard seeds and cumin seeds, and let them splutter.
  • Slice onion and add to the pan and sauté till onion turns golden brown.
  • Proceed to add split green gram and mix well. Cover and cook for 3-5 minutes.
  • Add turmeric powder and salt and mix it very well. Go on to add 2 tbsp water and stir it well.
  • Cover and cook the ingredients for 2-3 minutes.
  • After 3 minutes, add French beans and give it all a good mix.
  • Add ginger pieces in the pan and cover, and continue to cook for a minute.
  • Roughly chop green chilies and add them to the pan. Proceed to add 2-3 tbsp water.
  • Now, cover the pan and let the meal cook on low heat till the green gram and beans are done.
  • Uncover the pan, add lemon juice and garam masala powder and mix well.
  • Transfer into a serving platter, garnish with ginger strips and fresh coriander sprig, and serve hot along with steamed rice or hot rotis or parathas. Enjoy!


We have come to the end of our blog – Sprouts Dal, today. We hope that we can introduce you to some tasty yet healthy sprouts recipes. Make sure you try them out at home for a healthy diet. And don’t forget to let us know in the comment section below how you like the recipe and how it turned out to be! We will eagerly wait for you honest response. Hope to hearing from you soon!

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