Moong (or mung) beans are eaten far more in Indian cuisine than American, but they shouldn’t be. For a dose of health, you can’t do much better than these. The small, oval dark green lentils known as “moong dal” or “green gram” are high in protein, and Vitamin C, and also contain magnesium, phosphorus and potassium in smaller amounts.
More importantly, they are delicious, and especially when sprouted, very digestible for both adults and toddlers. The flavor is slightly nutty, and they are filling and comforting food.
Mung bean sprouts are very common in grocery stores, but since I prefer them more like beans and less like gangly sprouts, I sprout them at home and eat them just when they are barely ready to slip off their small green skins. (I’m also skeptical of store-bought sprouts, which are a far-too-frequent trigger for e coli and similar food poisoning incidents.)
The recipe below takes 3 days and 30 minutes, but don’t let the advance prep fool you — all you have to do for the first few days is change the water twice a day, morning and night. The hard part, once you become as fond of them as we are, is waiting for the days to pass…
2 cups whole green moong dal
1 rough-chopped (organic) tomato
1 chopped (organic) cucumber and/or raw zucchini
1 chopped (organic) yellow onion
3 cloves chopped (organic) garlic
1 finely chopped small green chili
2 Tbls coriander seeds or powder
1 1/2 Tbl cumin seeds or powder
2 Tbls brown mustard seeds
3 Tbls chopped fresh cilantro
Juice from 2 freshly squeezed limes
Salt and pepper to taste
Optional: 3 Tbls toor (yellow) dal, split
Optional: Grated (organic) carrot
On the third day, the beans will be bubbly and look like these (Maya loved the bubbles, and kept poking them):
On the third day, you’re ready! Over low to medium heat in a deep saucepan, saute the onions, garlic and spices. Drain and add the beans to the pan, stirring in the spices and salt and pepper, and warm them through. Remove from the heat.
Optional addition: roast the toor dal in a small amount of oil in a separate pan and set it aside. This adds texture and crunch, but is not completely necessary.