Why this recipe works
Sprouting is a small act of biology that upgrades a bean. As the moong germinates it starts to make vitamin C, which the dry seed does not contain, and it breaks down phytates, the compounds that otherwise lock up iron and zinc, so more of those minerals become available to you. Germination also begins digesting some of the starch and protein, which is why sprouts sit lighter than boiled beans. Keep it raw and you keep the vitamin C and the crunch. The roasted cumin and lemon are not just for taste, they aid digestion and help you absorb the iron.
Ingredients
- Moong sprouts2 cups
- Onion, finely chopped1 small
- Tomato + cucumber, diced1 each
- Green chilli, minced1
- Lemon½
- Chaat masala + black salt½ tsp + pinch
- Roasted cumin powder½ tsp
- Coriander (+ pomegranate)handful
Method
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1
To sprout: soak whole moong overnight, drain, then keep it in a loosely covered container or damp muslin for a day or so, rinsing once or twice, until little tails appear. Rinse the finished sprouts well before use.
The science: this is the same soaking and germination that builds vitamin C and cuts phytates. Keep sprouting hygienic, clean container, fresh rinses, as the warm damp conditions can grow bacteria as well as sprouts.
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2
If you prefer, steam or blanch the rinsed sprouts for 2 to 3 minutes and cool them. Otherwise use them raw. Chop all the vegetables fine.
Safety, honestly: raw sprouts carry a small risk of foodborne bacteria. A quick steam keeps most of the nutrition and is the safer choice for young children, older adults, pregnant women and anyone with low immunity.
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3
In a bowl, combine the sprouts, onion, tomato, cucumber and chilli. Add the chaat masala, black salt and roasted cumin powder.
Why: dry-roasting cumin before grinding deepens its aroma and, by tradition, helps ease any bloating from the pulses. The raw vegetables add fibre, water and crunch.
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4
Squeeze over the lemon, toss, and scatter the coriander and pomegranate. Eat straight away while it is crisp.
Why now: the lemon's vitamin C, added fresh, boosts absorption of the sprouts' plant iron. Eat soon, as the vitamin C fades and the vegetables soften on standing.
Three ways
1 · Fresh & raw
As above, for maximum vitamin C and crunch.
2 · Steamed
Lightly steam the sprouts first, gentler on the gut and the safer choice for some.
3 · More filling
Fold in boiled chana, sweetcorn or a handful of peanuts to make it a full meal.