Cook's Hideout: Sprouted Moong dal & Swiss Chard Sauté

July 06, 2009

Sprouted Moong dal & Swiss Chard Sauté

My latest obsession is sprouting. I’ve started to sprout at least two legumes every weekend. This weekend it was masoor dal (whole red lentils) & moong beans. After sprouting, if not using right away, I keep them in an air tight container and they keep well for up to a week.

Moong dal sprouts – 2 cups
Swiss chard – 1 bunch, chopped fine

For masala paste:
Grated fresh coconut – ½ cup
Garlic - 2 cloves
Cumin seeds - 1 tsp
Green chilies - 3 (or more to taste)

For Tadka:
Chana Dal - ½ tsp
Urad dal - ½ tsp
Mustard seeds - ½ tsp
Cumin seeds - ½ tsp
Dry red chilies - 2
Curry leaves - 6

  • Grind the ingredients for masala into a smooth paste with little water.
  • Add 4 cups of water to the sprouts and bring to a boil; simmer until they turn tender, takes about 5-8 minutes. Drain and keep aside.
  • Heat 2 tsp oil in a large saute pan; Add the tadka ingredients and once the seeds start spluttering, add the chopped chard. Cover and cook till the chard is slightly wilted, about 3-4 minutes.
  • Add the ground paste,salt and the sprouts. Cover and cook till the raw smell of garlic vanishes and chard is completely cooked, should take another 5-8 minutes.
Serve with steamed rice or roti. Very healthy and delicious.


  1. yum, I adore sprouted beans. I have sprouted rice. But, recently I read about sprouted wheat.

  2. hi pavani,
    yummy looking dish, sprouted moon with greens make a great combo...the masala seems damn good, am sure it'd taste great!

  3. Hi Pavani.
    Nice healthy recipe. Sprouts are welcome at my place any form cooked/raw plus green veggie -is surely a bonus.Thanks for sharing. My new post is also on greens hope u like it.

  4. this is interesting combination, never used sprouted dal for swiss chard, sounds healthy!

  5. Looks absolutely mouth watering. yummy pics and a lovely dish. :)

  6. Wow, thats a healthy little dish. Good one!

  7. Looks so delicious! Love sprouted moong dal!

  8. Looks healthy and delicious... lovely blog!!

  9. The presentation of that dish is amazing. Very nice photo. It really makes me want to try this dish. It's got an interesting mix of ingredients. Thanks for the recipe.

  10. Looks delicious! Nice clicks too

  11. I am a big fan of sprouting too because it sends the nutritional value of foods shooting up into the stratosphere, but I admit I am too unorganized most of the time to plan ahead. But I try when I do remember.
    Love this beautiful stir-fry. What a great idea, Pavani, to combine the moong with leafies!

  12. Healthy...gr8 combination...


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