How to sprout and cook sprouted mung beans recipe, the desi way.
This is my 2-day method to sprout mung beans and then cook them into a delicious meal within minutes. I am going to show you how easy it is to sprout dry mung beans using a salad spinner and cook them in a pressure cooker with Indian spices.
Here's the truth - Mung Beans are delicious, easy to sprout, and healthy to eat. What's not to love? Pair the recipe with a salad using my delicious Restaurant Style Homemade Buttermilk Ranch dressing or wrap it in an avocado roti for an authentic Gujarati meal.
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Alternative Names- mung beans are also known as moong beans or green gram and are often used in Asian dishes. In South Asia, they are often eaten whole or sprouted with small white sprouts whereas in East Asia they are grown a bit longer. Both varieties can be made into delicious meals that range in varieties including stir-fries, soups, and salads. I love them all, but I would love to know what your favorite is.
Ingredients and Equipment to Sprout
- salad spinner (or a method to sprout)
- water
- cloth
- mung beans
How to sprout mung beans in a salad spinner (see video)
I use a salad spinner like this Oxo Salad Spinner to sprout mung beans. If you do not have a salad spinner, then a colander with a bowl and lid works well too. I purchased one at a Vietnamese store and it is very similar to a salad spinner without the spin.
- Wash your mung beans with cool water
- Soak the mung beans in cool water, inside your salad spinner bowl, for at least 10-24 hours.
- Drain the water and wash again.
- Place the mung beans in the inner basket of the salad spinner (where you would put the leafy greens).
- Cover the lid and set it in a dark place where no sunlight hits.
- Forget about it for 12-18 hours
- Remove the beans and wash them with hot water.
- They are ready to use or refrigerate/freeze for future use.
How to sprout mung beans in a jar
- Wash your mung beans with cool water
- Soak the mung beans in cool water inside the jar for at least 10-24 hours.
- Drain the water and wash again.
- Place the mung beans back in the jar and then slightly cover the jar letting just a small stream of airflow in.
- Put the jar in a dark space for about 12-18 hours.
- Remove the beans and wash them with hot water.
- They are ready to use or refrigerate/freeze for future use.
How to sprout beans faster
Use an Instant Pot! Try this method to sprout mung beans in an Instant Pot. My method on how to sprout mung beans in an Instant Pot takes about 24 hours from start to finish!
- Soak the mung beans for at least 8 hours in warm water.
- Drain the water and wrap the mung beans in a muslin, cheese, or a thin dupatta type of cloth.
- Place the tightly wrapped cloth of mung beans in the Instant Pot
- Set the Instant Pot to Yogurt mode for 12 hours.
- The sprouted mung beans are ready to use after a quick rinse in hot water.
If you want to find more vegetarian-friendly recipes that are quick and easy to make, then give my mushroom pasta or eggplant with sweet potato a try!
Ingredients for Indian Mung Beans Recipe
- sprouted mung beans - either store-bought or using the method described below. Can be substituted for sprouted moth beans or lentils.
- turmeric, fresh or powder is suitable for this recipe
- asafoetida (hing) - just a pinch of this ingredient adds a lot of flavor to Indian recipes. It can be purchased at Indian Grocery Stores or online.
See the recipe card for additional ingredients and quantities
Substitutions
- Mung Beans- Use moth beans, adzuki beans, or lentils instead
- Turmeric- Can use turmeric powder instead of fresh turmeric
- Mustard Seeds- Eliminate completely if you do not have these.
- Asafaetido- Skip this ingredient if you do not have it.
Instructions
They take minutes to make in an Instant Pot. Here is how...
- Heat Instant Pot on saute mode and add oil to the inner pot. Add mustard seeds to the pot. Wait and allow them to sizzle.
3. Add asafoetida (hing) to the pot after the mustard seeds have sizzled and popped.
Immediately add the sprouted and washed mung beans.
Add salt and a little bit of water to the pot. This will allow it to reach a steaming status when it starts to cook.
If available, add freshly grated turmeric to the sprouted mung beans. If you do not have fresh turmeric, then turmeric powder will also work for this Indian bean dish.
Add a blend of finely minced fresh green chili peppers and garlic.
Cover with a lid and cook for 2 minutes. Be sure to seal the vent so no air is leaked during the cooking process.
Once the timer beeps. Release the air of the Instant Pot and immediately open the lid. Enjoy hot!
Try not to overcook the beans. It will result in an al dente texture that tastes perfect!
Variations
- Spicy- Add chopped chilies on top
- Kid-Friendly- eliminate the chili peppers completely.
- Soup- Add more water to give it a soup consistency and enjoy as is.
Expert Tips
- Try not to overcook the sprouted mung beans unless you are making a soup.
- Use a traditional pressure cooker with only 2 whistles max
- Top the end dish with fresh chili peppers, chopped onion, oil, and lemon juice.
Recipe FAQ
Yes! It can be done in under 2 days from start to finish, but the longer the better. They are actually easy to digest if sprouted and cleaner if sprouted at home under your own supervision.
Digestion! For years, I was not able to tolerate lentils and legumes. Even sprouted variations were hurting my stomach. I've learned to sprout every bean I use in my kitchen and soak it for longer periods of time. The benefit of having a less achy stomach is worth the time.
If sprouted with care, yes. My advice is to rinse sprouted beans with hot water. This was a practice my ancestors practiced and is not recommended by health specialists as well. The hot water rinse aids in killing bacteria such as salmonella.
Yes! They need to be boiled for a few minutes at the very least before consumption.
📖 Recipe
How to Sprout Beans and Cook Sprouted Mung Beans
Equipment
- 1 Pressure Cooker
- 1 spatula to mix
Ingredients
- 4 cups sprouted mung beans
- 1 tablespoon fresh grated garlic
- ½ teaspoon mustard seeds
- ½ teaspoon turmeric, fresh or powder
- 2 cups water
- pinch asafaetido, hing
- fresh grated green chili, I use 3 thai chili peppers
- salt
- oil (I use extra light olive oil)
Instructions
TRADITIONAL PRESSURE COOKER
- Heat oil in a pressure cooker and add mustard seeds. Once they pop add the hing and sprouted mung beans.
- Add water, garlic, green chili, and salt. The amount of water you add depends on the consistency you choose. I add 2 cups of water for 4 cups of sprouted beans.
- Once the pot heats up and ingredients are boiling, close the lid. Allow two whistles to blow and turn off the heat. Let the pressure cooker cool down for 2-3 minutes then release its steam and open the pressure cooker.
- Stir gently. Top with oil, lemon, finely chopped onions, and finely chopped chili peppers.
INSTANT POT INSTRUCTIONS
- Heat oil in a pressure cooker and add mustard seeds. Once they pop add the hing and sprouted mung beans.
- Add water, garlic, green chili, and salt. The amount of water you add depends on the consistency you choose. I recommend at least 2 cups for 4 cups of sprouted mung beans.
- Close the lid and set to manual 2 minutes, high pressure, and vent closed. Open immediately by releasing the pressure. I usually place a towel over the vent so the steam doesn't give me a facial.
- Stir gently and enjoy!
- I like to top the beans with oil, lemon juice, finely chopped onions, and finely chopped chili peppers.
HOW TO SPROUT MUNG BEANS
- Wash and soak dried mung beans in a bowl for 10-24 hours in cold water.
- Drain the water and rinse the beans.
- Place the beans in a salad spinner or wrap in a soft kitchen towel. Place in a warm area for about 12-18 hours.
- Remove the beans and wash them in hot water before consuming.