Indian Dal Sprouts Stir-fry
Indian Dal Sprouts Stir-fry, often called 'Sprouted Moong Sabzi' or 'Moong Dal Stir-fry,' is a quick, savory dish from the Indian subcontinent. It features sprouted green gram (mung beans) as the star ingredient, sautéed with onions, tomatoes, green chilies, and a blend of common Indian spices like turmeric, cumin, and coriander.
🍽️ Nutrition at a glance
This dish is an excellent source of plant-based protein and dietary fiber, making it very filling and supportive of digestive health. It is relatively low in fat and carbohydrates, with a typical serving containing approximately 180-220 calories.
Nutrition breakdown
| Calories | 200 kcal |
| Protein | 14 g |
| Carbs | 30 g |
| Fat | 4 g |
| Fiber | 8 g |
| Sugar | 4 g |
| Sodium | 450 mg |
| Potassium | 480 mg |
| Iron | 4.5 mg |
| Folate (B9) | 160 µg |
| Vitamin C | 15 mg |
| Magnesium | 70 mg |
| Phosphorus | 220 mg |
| Manganese | 0.8 mg |
| Zinc | 2.1 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Sprouting the moong dal significantly increases the bioavailability of its nutrients, particularly iron and B-vitamins, while reducing anti-nutrients. Culturally, it's a beloved everyday home-cooked dish, often prepared as a light, nutritious side for lunch or dinner.
