Mung Bean Sprouts Upkari/Stir Fry

Mung Bean Sprouts Upkari or Stir Fry – Bean sprouts cooked with simple but aromatic Indian spices.

I am back with another simple south Indian stir fry; Mung Beans Sprouts Upkari or Stir Fry. Sprouts are a powerhouse of nutrition. Sprouting any grain or legume increases its nutrient value drastically. I make it a point to stock a box of sprouts, especially mung bean sprouts in my refrigerator all the time.

sprouts

You will find me stirring in a few tablespoons of fresh mung bean sprouts in my daily salad like my mung bean sprouts, mango and sweet corn salad, make mung bean sprouts dosa (Indian savory crepes), add some to pulaos or biryanis or use it to make a coconut gravy based curry called Mooga ghushi.

During summers, I try to spend as little time over a hot stove.  Most of the times it is a quick stir fry to have with rice and dal. Today, it was sprouted green gram or mung bean stir fry.

Once you have made the sprouts, it takes less than 10 minutes to make this healthy, simple and tasty sprouts upkari.  Do try this quick but nutritious stir fry and enjoy a healthy and comforting meal with rice and dal.  It goes well with rotis and parathas too or even as a nutritious and tasty filling for any sandwich.

Mung Bean Sprouts Upkari/Dry Curry
Serves 4
A simple but highly nutritious quick dry curry made with mung bean sprouts cooked in simple but exotic Indian spices.
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411 calories
70 g
0 g
5 g
26 g
3 g
149 g
66 g
10 g
0 g
1 g
Nutrition Facts
Serving Size
149g
Servings
4
Amount Per Serving
Calories 411
Calories from Fat 39
% Daily Value *
Total Fat 5g
7%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 66mg
3%
Total Carbohydrates 70g
23%
Dietary Fiber 18g
71%
Sugars 10g
Protein 26g
Vitamin A
10%
Vitamin C
103%
Calcium
15%
Iron
43%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 cups sprouted mung beans
  2. ½ teaspoon jeera/cumin seeds
  3. ½ teaspoon mustard seeds
  4. 3 to 4 dry red chillies, broken into 2 to 3 pieces
  5. ½ teaspoon hing/asafetida (optional)
  6. ¼ teaspoon turmeric powder
  7. Salt to taste
  8. 2 tablespoons grated coconut
  9. 2 teaspoons coconut oil
To sprout the mung beans
  1. Take 1 cup of mung beans and wash thoroughly in water. Drain and soak in plenty of water for at least 6 to 8 hours or even overnight.
  2. Next day, drain the soaked beans thoroughly and place in a large bowl; make sure there is some moisture left in the beans.
  3. Close the bowl with a lid and keep in a warm place to allow the mung beans to sprout for about 8 to 12 hours, depending upon the weather. Mung beans start sprouting faster in warm weather. After you have got the desired length of sprouts, you can use it in any dish you like. Refrigerate leftover sprouts.
To make the mung bean sprouts upkari
  1. In a deep kadai or saucepan, heat coconut oil. Once the oil is hot, add mustard seeds and once they begin to crackle, stir in the cumin seeds, dry red chillies and hing. Sauté for a few seconds.
  2. Immediately add 2 cups of bean sprouts, turmeric powder and salt to taste; give it a good stir.
  3. Sprinkle some water and close the pan with a tight lid. Let the sprouts cook in its own steam.
  4. As soon as the sprouts are cooked to the texture you like (some people prefer it soft and some with still a bite in it, like the way I do), stir in grated coconut.
  5. Heat through for about a minute and remove from heat.
  6. Serve hot, simple and healthy mung beans stir fry or upkari with a simple dal and rice for a very comforting healthy meal. It goes well with Indian flat breads like parathas or puris too.
beta
calories
411
fat
5g
protein
26g
carbs
70g
more
Curry and Vanilla http://www.curryandvanilla.com/

How to make Mung Bean Sprouts Upkari:

To sprout the mung beans:

  • Take 1 cup of mung beans and wash thoroughly in water. Drain and soak in plenty of water for at least 6 to 8 hours or even overnight.
  • Next day, drain the soaked beans thoroughly and place in a large bowl; make sure there is some moisture left in the beans.
  • Close the bowl with a lid and keep in a warm place to allow the mung beans to sprout for about 8 to 12 hours, depending upon the weather. Mung beans start sprouting faster in warm weather.  After you have got the desired length of sprouts, you can use it in any dish you like.  Refrigerate leftover sprouts.

To make the mung bean sprouts upkari:

  • In a deep kadai or saucepan, heat coconut oil. Once the oil is hot, add mustard seeds and once they begin to crackle, stir in the cumin seeds, dry red chillies and hing. Sauté for a few seconds.

  • Immediately add 2 cups of bean sprouts, turmeric powder and salt to taste; give it a good stir.
  • Sprinkle some water and close the pan with a tight lid. Let the sprouts cook in its own steam.

  • As soon as the sprouts are cooked to the texture you like (some people prefer it soft and some with still a bite in it, like the way I do), stir in grated coconut.
  • Heat through for about a minute and remove from heat.

  • Serve hot, simple and healthy mung beans stir fry or upkari with a simple dal and rice for a very comforting healthy meal. It goes well with Indian flat breads like parathas or puris too.

  • Enjoy!!

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