Sautéed Mung Sprouts + Arugula with Divya Alter

Sautéed Mung Sprouts

Sprouted seeds, grains, and legumes are most seasonal during spring, when nature begins to “sprout” back to life. Sprouting activates growth and increases nutritional value and digestibility, but don’t go too crazy with sprouts, especially if are the Airy type, because they are very airy by nature. To minimize the gas-producing quality of bean sprouts, Ayurveda recommends we lightly sauté them with warming spices.

This recipe is a base for countless variations—see some suggestions at the end. My husband Prentiss and I love eating this dish for breakfast because it is filling but light. You can have it also for lunch, as a side dish. Eating Sautéed Mung Sprouts for dinner might be too hard for you to digest.

Serves 2 to 4
Prep 3 minutes
Cook 10 minutes
Gluten free
Dairy free

Ingredients

2 cups fresh mung sprouts (see below)
2 tablespoons olive oil
2 tablespoons water
1 teaspoon ground turmeric
1 small green Thai chile, seeded and minced (optional)
½ teaspoon salt
a tiny pinch asafoetida
2 cups baby arugula, sunflower greens, pea shoots, or any other small leafy greens (loosely packed)
2 tablespoons fresh lime juice
freshly ground black pepper to taste

For Vata/Airy Digestion

Enjoy as is

For Pitta/Fiery Digestion

Omit green Thai chile and asafoetida. Add 1 tsp ground fennel seeds to Step 2.

For Kapha/Earthy Digestion

Enjoy as is or add one more green Thai chile, if you like.

Steps

Spread mung sprouts on a tray and pick them for hard, unsprouted beans (those are really hard and could break a tooth). Rinse and strain the sprouts.

In a medium sauté pan, warm the oil and water, then add the turmeric, salt, and asafoetida. Stir in the sprouts. Sauté about 10 minutes on medium-low heat, until sprouts become soft and succulent and absorb the liquids. If the sprouts start to dry too fast, turn down heat and add a little water.

Turn off heat, add the greens, and toss quickly, to allow the greens to wilt. Mix in the lime juice and garnish with freshly ground black pepper. Serve warm.

Variation

Add 1 cup small diced carrots to Step 2. Add diced raw red radishes and celery to Step 3. Adjust the salt and pepper.

How to Sprout Mung Beans

Makes 2 to 3 cups sprouts (volume depends on how long the shoots are)

Soak 1 cup whole mung beans in cold water for 8 hours or overnight.
Strain and rinse the soaked beans. Place them in a sprouting container or a covered mesh strainer with a bowl underneath. Keep the beans moist and in darkness while sprouting. It takes about 6-8 hours for the shoots to grow 2-3 millimeters. I recommend keeping the shoots small like that because the longer they grow, the starchier the beans get.
Rinse and drain the mung sprouts well before using them. You can also store them refrigerated in an airtight container for up to three days—always rinse and drain the sprouts before use.

Have you tried this recipe? How did it go?