22 Delicious Sprouted Mung Bean Recipes Healthy

Sprouted mung beans are not just a powerhouse of nutrition; they’re a versatile ingredient that can transform your meals into something extraordinary. Whether you’re craving a quick, healthy dinner or looking to add a nutritious twist to your favorite dishes, these 22 delicious recipes will inspire you to get creative in the kitchen. Dive in and discover how easy and tasty eating healthy can be!

Sprouted Mung Bean Salad with Lemon Dressing

A sprouted mung bean salad is your go-to for a quick, nutritious meal. It’s packed with protein and freshness, perfect for any day.

Ingredients

• 2 cups sprouted mung beans – I love their crunch and how they soak up flavors.
• 1/4 cup extra virgin olive oil – my go-to for dressings for its fruity notes.
• 2 tbsp fresh lemon juice – freshly squeezed makes all the difference.
• 1 tsp honey – just a touch to balance the acidity.
• 1/2 tsp salt – I prefer sea salt for its mild flavor.
• 1/4 cup chopped cilantro – adds a fresh, herby kick.
• 1/4 cup diced red onion – for a bit of sharpness and color.

Instructions

1. Rinse the sprouted mung beans under cold water. Drain well.
2. In a small bowl, whisk together olive oil, lemon juice, honey, and salt until emulsified.
3. Tip: Taste the dressing before adding to the salad. Adjust sweetness or acidity as needed.
4. In a large bowl, combine mung beans, cilantro, and red onion.
5. Pour the dressing over the salad. Toss gently to coat.
6. Tip: Let the salad sit for 10 minutes before serving to allow flavors to meld.
7. Serve chilled or at room temperature.
8. Tip: For extra crunch, add toasted almonds or sunflower seeds before serving.

Fresh and vibrant, this salad offers a delightful contrast of textures and flavors. Try it as a filling for wraps or alongside grilled fish for a complete meal.

Sprouted Mung Bean and Quinoa Bowl

Kickstart your day with this nutrient-packed bowl that’s as satisfying as it is simple to make. Sprouted mung beans and quinoa come together for a hearty base, topped with vibrant veggies and a zesty dressing.

Ingredients

• 1 cup sprouted mung beans (I find sprouting them myself adds a fresher taste)
• 1/2 cup quinoa, rinsed (white or red, your choice)
• 1 tbsp extra virgin olive oil (my go-to for its fruity notes)
• 1/2 avocado, sliced (perfectly ripe is key)
• 1/4 cup cherry tomatoes, halved (I love the burst of sweetness they add)
• 1 tbsp lemon juice (freshly squeezed makes all the difference)
• Salt to taste (I prefer Himalayan pink salt for its minerals)

Instructions

1. In a medium pot, bring 1 cup of water to a boil. Add the quinoa, reduce heat to low, cover, and simmer for 15 minutes. Tip: Let it sit covered for 5 minutes after cooking for fluffier quinoa.
2. While the quinoa cooks, heat olive oil in a pan over medium heat. Add sprouted mung beans and sauté for 5 minutes until slightly crispy. Tip: Stir occasionally to prevent sticking.
3. In a small bowl, whisk together lemon juice and salt. Tip: Adjust the salt gradually to avoid over-salting.
4. Assemble the bowl by layering quinoa, mung beans, avocado, and cherry tomatoes. Drizzle with the lemon dressing.

Ready to enjoy, this bowl offers a delightful mix of textures from the creamy avocado to the crunchy mung beans. The lemon dressing brightens every bite, making it a refreshing meal any time of day. Try adding a sprinkle of chili flakes for an extra kick.

Sprouted Mung Bean Curry

Mung beans are a powerhouse of nutrition, and this sprouted mung bean curry is a testament to their versatility. Just a few ingredients transform them into a hearty, flavorful dish.

Ingredients

• 1 cup sprouted mung beans (I find sprouting them overnight boosts their digestibility)
• 2 tbsp extra virgin olive oil (my go-to for its fruity notes)
• 1 medium onion, finely chopped (yellow onions work best for sweetness)
• 2 garlic cloves, minced (freshly minced garlic makes all the difference)
• 1 tsp cumin seeds (toasting them lightly before use unlocks their aroma)
• 1 tsp turmeric powder (for that golden hue and earthy flavor)
• 1 tsp red chili powder (adjust based on your heat preference)
• 1 cup coconut milk (full-fat for creaminess)
• Salt to taste (I start with 1/2 tsp and adjust)

Instructions

1. Heat olive oil in a pan over medium heat until shimmering.
2. Add cumin seeds, let them sizzle for 30 seconds until fragrant.
3. Stir in onions and garlic, sauté until golden, about 5 minutes.
4. Mix in turmeric and red chili powder, cook for 1 minute to blend flavors.
5. Add sprouted mung beans, stir well to coat with spices.
6. Pour in coconut milk, bring to a simmer, then reduce heat to low.
7. Cover and cook for 15 minutes, stirring occasionally, until beans are tender.
8. Season with salt, simmer uncovered for 2 more minutes to thicken slightly.

Just like that, you’ve got a curry with a creamy texture and a balance of earthy and spicy flavors. Serve it over steamed rice or with a side of warm naan for a complete meal.

Sprouted Mung Bean Soup with Turmeric

Perfect for a chilly evening, this sprouted mung bean soup brings warmth and nutrition to your table. Its simplicity is its strength, with turmeric adding a golden hue and earthy depth.

Ingredients

• 1 cup sprouted mung beans (rinse them well to remove any grit)
• 4 cups vegetable broth (homemade gives the best flavor, but store-bought works in a pinch)
• 1 tbsp extra virgin olive oil (my go-to for its fruity notes)
• 1 tsp turmeric powder (freshly ground if possible, for maximum potency)
• 2 garlic cloves, minced (more if you’re a garlic lover like me)
• Salt to taste (I start with 1/2 tsp and adjust from there)

Instructions

1. Heat olive oil in a medium pot over medium heat until shimmering, about 1 minute.
2. Add minced garlic, sauté until fragrant, 30 seconds—don’t let it brown.
3. Stir in turmeric powder, cooking for another 30 seconds to release its flavors.
4. Pour in vegetable broth and bring to a gentle boil, about 3 minutes.
5. Add sprouted mung beans, reduce heat to low, and simmer uncovered for 20 minutes. Tip: Skim off any foam for a clearer soup.
6. Season with salt, starting with 1/2 tsp, then adjust after tasting. Tip: The beans absorb salt, so under-season slightly at first.
7. Continue simmering until beans are tender but not mushy, about 10 more minutes. Tip: A fork should easily pierce a bean.

Ladle this vibrant soup into bowls, enjoying its creamy texture and comforting warmth. For an extra kick, a squeeze of lemon brightens the earthy tones beautifully.

Sprouted Mung Bean and Avocado Toast

Easy to make and packed with nutrients, this Sprouted Mung Bean and Avocado Toast is a powerhouse breakfast that keeps you full and energized.

Ingredients

• 1 cup sprouted mung beans (I find sprouting them overnight gives the best texture)
• 1 ripe avocado (Haas avocados are my favorite for their creamy texture)
• 2 slices whole grain bread (toasted to perfection)
• 1 tbsp extra virgin olive oil (my go-to for a healthy fat boost)
• 1/2 tsp sea salt (I prefer Himalayan pink salt for its minerals)
• 1/4 tsp black pepper (freshly ground for the best flavor)
• 1/2 tsp cumin powder (adds a warm, earthy note)
• 1 tbsp lemon juice (freshly squeezed for that zing)
• 1/4 cup chopped cilantro (adds a fresh, herby kick)

Instructions

1. Heat a skillet over medium heat and add the extra virgin olive oil.
2. Add the sprouted mung beans to the skillet. Cook for 5 minutes, stirring occasionally, until they start to soften.
3. While the mung beans cook, mash the avocado in a bowl with the lemon juice, sea salt, black pepper, and cumin powder. Tip: The lemon juice not only adds flavor but also keeps the avocado from browning.
4. Toast the whole grain bread until golden and crisp. Tip: I like to toast mine a bit longer for extra crunch.
5. Spread the mashed avocado mixture evenly on the toasted bread slices.
6. Top the avocado toast with the cooked sprouted mung beans. Tip: For an extra layer of flavor, sprinkle some chopped cilantro on top.

Ultimate in texture and flavor, this toast combines creamy avocado with the slight crunch of mung beans. Serve it with a side of cherry tomatoes or a drizzle of hot sauce for an extra kick.

Sprouted Mung Bean Stir Fry with Vegetables

Unlock the power of simple, nutritious cooking with this sprouted mung bean stir fry. It’s a quick, flavorful way to pack veggies into your meal.

Ingredients

• 1 cup sprouted mung beans (fresh sprouts add the best crunch)
• 2 tbsp extra virgin olive oil (my go-to for its fruity notes)
• 1 cup mixed bell peppers, sliced (I love the color variety)
• 1/2 cup carrots, julienned (for a sweet crunch)
• 2 cloves garlic, minced (fresh is always better)
• 1 tbsp soy sauce (low sodium works great)
• 1/2 tsp red chili flakes (adjust to your heat preference)
• Salt to taste (I use sea salt for its minerals)

Instructions

1. Heat olive oil in a large skillet over medium-high heat (350°F).
2. Add minced garlic, sauté until golden (about 30 seconds). Tip: Don’t let it burn.
3. Toss in carrots and bell peppers, stir fry for 3 minutes until slightly tender.
4. Add sprouted mung beans, mix well with the vegetables.
5. Pour soy sauce and sprinkle red chili flakes over the mixture. Stir to combine evenly.
6. Cook for another 2 minutes, stirring occasionally. Tip: Keep the veggies crisp for texture.
7. Season with salt, give it a final stir, and remove from heat. Tip: Taste as you go to adjust seasoning.

Enjoy the vibrant mix of textures, from the crunch of fresh sprouts to the softness of stir-fried veggies. Serve it over quinoa for a protein-packed meal or enjoy it as is for a light, nutritious dish.

Sprouted Mung Bean Pancakes

Easy to whip up, these Sprouted Mung Bean Pancakes are a nutritious twist on your morning routine. Packed with protein, they’re both satisfying and simple to make.

Ingredients

• 1 cup sprouted mung beans (soaked overnight, they should have tiny tails)
• 2 tbsp extra virgin olive oil (my go-to for its fruity notes)
• 1/2 tsp salt (I like sea salt for its subtle crunch)
• 1/4 cup water (filtered tastes best here)
• 1/2 tsp cumin seeds (toasted, for an earthy kick)

Instructions

1. Rinse the sprouted mung beans under cold water. Drain well.
2. Blend beans, salt, and water into a smooth batter. Let it rest for 10 minutes to thicken.
3. Heat olive oil in a non-stick pan over medium heat (350°F). Tip: A drop of water should sizzle.
4. Pour 1/4 cup batter per pancake. Sprinkle cumin seeds on top.
5. Cook for 2 minutes until edges lift easily. Flip carefully.
6. Cook the other side for 1.5 minutes until golden. Tip: Don’t press down; it makes them dense.
7. Repeat with remaining batter, adding oil as needed. Tip: Keep pancakes warm in a 200°F oven.

Golden and crisp outside, tender inside, these pancakes shine with a dollop of yogurt or spicy chutney. Try stacking them high for a visually appealing breakfast plate.

Sprouted Mung Bean and Coconut Milk Stew

Overlooked yet nutritious, this stew combines sprouted mung beans with creamy coconut milk for a comforting meal.

Ingredients

• 1 cup sprouted mung beans (rinse them well to remove any bitterness)
• 1 can (13.5 oz) coconut milk (full-fat for creaminess)
• 1 tbsp coconut oil (my favorite for its subtle sweetness)
• 1 small onion, diced (yellow for a milder flavor)
• 2 garlic cloves, minced (fresh is best here)
• 1 tsp turmeric powder (for color and health benefits)
• 1/2 tsp cumin seeds (toast them lightly for extra aroma)
• Salt to taste (I start with 1/2 tsp and adjust)
• 2 cups water (filtered for the cleanest taste)
• Fresh cilantro for garnish (a must for freshness)

Instructions

1. Heat coconut oil in a pot over medium heat until shimmering.
2. Add cumin seeds, toast for 30 seconds until fragrant.
3. Stir in onion and garlic, sauté until translucent, about 3 minutes.
4. Mix in turmeric powder, cook for another minute to release flavors.
5. Add sprouted mung beans, stir to coat with the spice mixture.
6. Pour in coconut milk and water, bring to a gentle boil.
7. Reduce heat to low, simmer uncovered for 20 minutes, stirring occasionally.
8. Season with salt, continue to simmer for 5 more minutes.
9. Garnish with fresh cilantro before serving.

Perfectly balanced, the stew is creamy with a slight crunch from the beans. Serve it over steamed rice or with a side of crusty bread for a hearty meal.

Sprouted Mung Bean Hummus

Dive into a healthier twist on classic hummus with sprouted mung beans. This version packs a protein punch and a fresh, earthy flavor.

Ingredients

• 1 cup sprouted mung beans (soaked overnight, they should have tiny tails)
• 1/4 cup tahini (I swear by the roasted kind for depth)
• 2 tbsp extra virgin olive oil (the good stuff makes a difference)
• 1 clove garlic (minced, more if you’re bold)
• Juice of 1 lemon (freshly squeezed, no bottles)
• 1/2 tsp cumin (toasted and ground releases more aroma)
• Salt (I start with 1/2 tsp and adjust)
• 2-3 tbsp water (as needed for consistency)

Instructions

1. Rinse the sprouted mung beans under cold water. Drain well.
2. In a food processor, combine mung beans, tahini, olive oil, garlic, lemon juice, cumin, and salt.
3. Blend on high for 1 minute. Scrape down the sides.
4. With the processor running, add water 1 tbsp at a time until smooth. Tip: The hummus should be creamy but hold its shape.
5. Taste and adjust salt or lemon juice. Tip: A pinch more cumin can brighten the flavor.
6. Transfer to a bowl. Drizzle with olive oil and a sprinkle of cumin before serving. Tip: Let it sit for 10 minutes to meld flavors.

Light and fluffy, this hummus has a vibrant kick from the lemon and cumin. Try it with crispy pita chips or as a spread in wraps for an extra nutrient boost.

Sprouted Mung Bean and Spinach Smoothie

Mornings don’t get easier than this sprouted mung bean and spinach smoothie. Packed with protein and greens, it’s a quick nutrient boost.

Ingredients

• 1 cup sprouted mung beans (I find sprouting them overnight boosts digestibility)
• 2 cups fresh spinach (baby spinach blends smoother)
• 1 banana (ripe for natural sweetness)
• 1 tbsp almond butter (my favorite for creaminess)
• 1 cup almond milk (unsweetened keeps it light)
• 1/2 tsp cinnamon (a dash warms up the flavor)

Instructions

1. Rinse the sprouted mung beans under cold water to clean.
2. Add all ingredients to a high-speed blender.
3. Blend on high for 45 seconds, or until completely smooth. Tip: Start on low to avoid splashing.
4. Pour into a glass immediately for the freshest taste. Tip: A metal straw keeps it cool longer.
5. Enjoy right away for the best texture. Tip: Freeze the banana beforehand for a thicker smoothie.

Here’s to a smoothie that’s effortlessly smooth with a hint of nuttiness. Try it with a sprinkle of chia seeds on top for extra crunch.

Sprouted Mung Bean Tacos

Here’s a fresh take on taco night that’s both nutritious and packed with flavor. Sprouted mung beans bring a delightful crunch and earthy taste to these easy-to-make tacos.

Ingredients

• 1 cup sprouted mung beans (rinsed and drained well)
• 8 small corn tortillas (I always warm them up for extra pliability)
• 1 tbsp extra virgin olive oil (my go-to for a healthy fat)
• 1/2 tsp cumin (toasted for maximum aroma)
• 1/4 tsp smoked paprika (adds a subtle smokiness)
• 1/4 tsp salt (I prefer sea salt for its clean taste)
• 1/2 cup diced red onion (for a sharp, colorful crunch)
• 1/4 cup chopped cilantro (fresh is best here)
• 1 lime, cut into wedges (for a bright finish)

Instructions

1. Heat olive oil in a large skillet over medium heat (about 350°F).
2. Add sprouted mung beans to the skillet. Cook for 3 minutes, stirring occasionally.
3. Sprinkle cumin, smoked paprika, and salt over the beans. Stir to coat evenly. Cook for another 2 minutes.
4. Warm the tortillas in a dry skillet over medium heat for 30 seconds on each side. Tip: Keep them wrapped in a clean towel to stay warm.
5. Divide the mung bean mixture evenly among the tortillas.
6. Top with diced red onion and chopped cilantro. Tip: Let everyone add their own toppings for customization.
7. Serve with lime wedges on the side. Tip: A squeeze of lime right before eating enhances all the flavors.

Zesty lime and earthy mung beans create a vibrant filling that’s both satisfying and light. Try serving these tacos with a side of avocado slices for extra creaminess.

Sprouted Mung Bean and Sweet Potato Mash

Unlock the earthy sweetness of sprouted mung beans paired with the creamy texture of sweet potatoes in this hearty mash. Perfect for a quick, nutritious side that packs a flavor punch.

Ingredients

• 1 cup sprouted mung beans (I find sprouting them overnight boosts their digestibility and nutty flavor.)
• 2 medium sweet potatoes, peeled and cubed (Go for the orange-fleshed ones for a sweeter mash.)
• 2 tbsp extra virgin olive oil (My go-to for its fruity notes.)
• 1/2 tsp sea salt (A pinch more if you like it savory.)
• 1/4 cup water (Just enough to prevent sticking.)

Instructions

1. Heat olive oil in a medium skillet over medium heat (about 300°F).
2. Add cubed sweet potatoes. Stir to coat with oil. Cook for 5 minutes until slightly softened.
3. Add sprouted mung beans and water. Cover and simmer for 10 minutes, stirring occasionally.
4. Uncover. Mash the mixture with a potato masher until desired consistency is reached. Tip: For a smoother texture, blend briefly with an immersion blender.
5. Season with sea salt. Stir well. Cook for another 2 minutes to meld flavors. Tip: Taste and adjust salt if needed, but remember the beans add their own savoriness.
6. Remove from heat. Let sit covered for 5 minutes to thicken. Tip: This rest period enhances the mash’s creaminess.

Comforting and versatile, this mash boasts a velvety texture with a hint of nuttiness. Serve it as a base for grilled veggies or top with a fried egg for a protein-packed breakfast.

Sprouted Mung Bean Burgers

Kickstart your plant-based meal prep with these protein-packed Sprouted Mung Bean Burgers. They’re hearty, flavorful, and surprisingly easy to make.

Ingredients

• 2 cups sprouted mung beans – they should be fresh and crunchy, not mushy.
• 1/2 cup rolled oats – for binding, I like the texture they add.
• 1 small onion, finely diced – yellow onions work best for sweetness.
• 2 garlic cloves, minced – fresh is key here.
• 1 tbsp extra virgin olive oil – my go-to for frying.
• 1 tsp cumin powder – adds a warm depth.
• 1/2 tsp salt – adjust carefully, the beans are mild.
• 1/4 tsp black pepper – freshly ground packs more punch.

Instructions

1. In a food processor, blend the sprouted mung beans until coarse but not pureed.
2. Add the rolled oats, diced onion, minced garlic, cumin powder, salt, and black pepper to the processor. Pulse until the mixture comes together.
3. Shape the mixture into 4 equal-sized patties. Chill in the fridge for 15 minutes to firm up.
4. Heat the extra virgin olive oil in a non-stick pan over medium heat.
5. Cook the patties for 4-5 minutes on each side, or until golden brown and crispy.
6. Tip: Don’t overcrowd the pan to ensure even cooking.
7. Tip: If the patties are sticking, a little more oil can help.
8. Tip: For extra crispiness, press down lightly with a spatula while cooking.

These burgers have a satisfying crunch outside with a soft, flavorful center. Try them on a toasted bun with avocado slices and a spicy mayo for a delicious twist.

Sprouted Mung Bean and Cucumber Raita

Just when you think you’ve tried all the raita variations, this Sprouted Mung Bean and Cucumber Raita comes along to surprise you. It’s a refreshing twist on the classic, packed with protein and crunch.

Ingredients

• 1 cup sprouted mung beans (I love the nutty flavor they add)
• 1 medium cucumber, finely diced (English cucumbers work best for their crisp texture)
• 1 cup plain yogurt (go for full-fat for creaminess)
• 1 tbsp extra virgin olive oil (my go-to for its fruity notes)
• 1 tsp cumin seeds (toasted, for that smoky depth)
• Salt to taste (I start with 1/4 tsp and adjust)
• 1/2 tsp red chili powder (for a gentle heat)
• 2 tbsp fresh cilantro, chopped (adds a bright finish)

Instructions

1. In a dry pan over medium heat, toast the cumin seeds for 30 seconds until fragrant. Tip: Shake the pan to prevent burning.
2. Transfer the toasted cumin to a mortar and pestle, grind lightly to release oils. Tip: Don’t overgrind; you want some texture.
3. In a mixing bowl, combine yogurt, olive oil, ground cumin, salt, and red chili powder. Whisk until smooth.
4. Add the sprouted mung beans and diced cucumber to the yogurt mixture. Fold gently to combine. Tip: Let it sit for 10 minutes to meld flavors.
5. Garnish with chopped cilantro before serving.

Now this raita isn’t just a side; its creamy texture and vibrant flavors make it a standout. Try it as a dip with warm naan or over spiced grilled meats for a cooling contrast.

Sprouted Mung Bean and Tomato Chutney

Great for a quick, nutritious snack or a vibrant side, this Sprouted Mung Bean and Tomato Chutney packs a punch. Get ready for a flavor explosion with minimal effort.

Ingredients

• 1 cup sprouted mung beans (fresh sprouts add the best crunch)
• 2 medium tomatoes, finely chopped (ripe ones for sweetness)
• 1 tbsp extra virgin olive oil (my go-to for its fruity notes)
• 1 tsp cumin seeds (toasted lightly for extra aroma)
• 1 green chili, finely chopped (adjust for heat preference)
• 1/2 tsp turmeric powder (for that golden hue and earthiness)
• Salt to taste (I start with 1/4 tsp and adjust)

Instructions

1. Heat olive oil in a pan over medium heat until shimmering.
2. Add cumin seeds, wait until they sizzle and pop, about 30 seconds.
3. Stir in chopped green chili, sauté for another 30 seconds to release flavors.
4. Add chopped tomatoes, cook until they soften and release juices, roughly 5 minutes.
5. Sprinkle turmeric powder and salt, mix well to combine.
6. Fold in sprouted mung beans, cook for 2 minutes just to warm them through.
7. Remove from heat, let it sit for a minute to meld flavors.

Rich in textures and flavors, this chutney is a delight with its crunchy sprouts and soft tomatoes. Serve it as a dip with whole grain crackers or as a topping for avocado toast for an extra nutrient boost.

Sprouted Mung Bean and Carrot Slaw

Unlock the crunch and freshness of this vibrant slaw, perfect for a quick lunch or a side dish that steals the show. Sprouted mung beans add a protein punch, while carrots bring a sweet, earthy balance.

Ingredients

• 2 cups sprouted mung beans (I find them crunchier when sprouted for 48 hours)
• 1 cup grated carrots (use the large holes of a box grater for perfect texture)
• 1/4 cup extra virgin olive oil (my go-to for its fruity notes)
• 2 tbsp apple cider vinegar (adds a tangy kick)
• 1 tsp honey (just a touch to balance the acidity)
• 1/2 tsp salt (I prefer sea salt for its clean taste)
• 1/4 tsp black pepper (freshly ground packs more flavor)

Instructions

1. In a large bowl, combine sprouted mung beans and grated carrots.
2. In a small bowl, whisk together extra virgin olive oil, apple cider vinegar, honey, salt, and black pepper until emulsified. Tip: Taste the dressing before adding to adjust sweetness or acidity.
3. Pour the dressing over the mung beans and carrots. Toss well to coat every piece evenly. Tip: Let the slaw sit for 10 minutes before serving to allow flavors to meld.
4. Serve chilled or at room temperature. Tip: For an extra crunch, sprinkle with toasted sesame seeds before serving.

Great for meal prep, this slaw stays crisp for days. The combination of textures and flavors makes it a versatile dish—try it stuffed in a pita or atop a grain bowl for a hearty meal.

Sprouted Mung Bean and Lentil Soup

Great for a chilly evening, this Sprouted Mung Bean and Lentil Soup packs protein and comfort in every spoonful. Its simplicity belies the depth of flavor.

Ingredients

• 1 cup sprouted mung beans (they add a nice crunch)
• 1 cup red lentils (rinsed until the water runs clear)
• 4 cups vegetable broth (homemade gives the best flavor)
• 1 tbsp extra virgin olive oil (my go-to for sautéing)
• 1 medium onion, diced (yellow for sweetness)
• 2 garlic cloves, minced (fresh is key)
• 1 tsp cumin seeds (toasted for extra aroma)
• 1/2 tsp turmeric powder (for that golden hue)
• Salt to taste (I start with 1/2 tsp)

Instructions

1. Heat olive oil in a large pot over medium heat (about 1 minute).
2. Add cumin seeds, toast until fragrant (30 seconds).
3. Stir in onion and garlic, sauté until translucent (5 minutes).
4. Add turmeric, stir for 30 seconds to release flavors.
5. Pour in vegetable broth, bring to a boil (high heat, about 3 minutes).
6. Add sprouted mung beans and lentils, reduce heat to simmer (low heat).
7. Cover, cook until beans and lentils are tender (20 minutes, stir occasionally).
8. Season with salt, adjust as needed (tip: taste before adding more).
9. Blend half the soup for a creamier texture (optional, but recommended).

Velvety with a hint of crunch from the sprouts, this soup is a delight. Serve with a drizzle of olive oil and a side of crusty bread for dipping.

Sprouted Mung Bean and Kale Salad

Out of all the salads I’ve tried, this Sprouted Mung Bean and Kale Salad stands out for its crunch and freshness. It’s a powerhouse of nutrients that doesn’t skimp on flavor.

Ingredients

• 2 cups sprouted mung beans (I find them at my local health food store, but any sprouts will do in a pinch.)
• 4 cups kale, chopped (Tear the leaves off the stems for a more tender bite.)
• 1/4 cup extra virgin olive oil (My go-to for dressings because of its fruity notes.)
• 2 tbsp lemon juice (Freshly squeezed makes all the difference.)
• 1 tsp salt (I prefer sea salt for its subtle crunch.)
• 1/2 tsp black pepper (Freshly ground adds a nice kick.)
• 1/2 cup cherry tomatoes, halved (They add a sweet burst in every forkful.)
• 1/4 cup red onion, thinly sliced (Soak in cold water for 10 minutes to mellow the sharpness.)

Instructions

1. In a large bowl, combine the sprouted mung beans and chopped kale.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper until emulsified.
3. Pour the dressing over the mung beans and kale. Massage the dressing into the kale for about 2 minutes to soften the leaves.
4. Add the cherry tomatoes and red onion to the bowl. Toss gently to combine.
5. Let the salad sit for 5 minutes before serving to allow the flavors to meld.

Just the right amount of crunch from the mung beans and a peppery bite from the kale make this salad a textural dream. Serve it alongside grilled chicken or fish for a complete meal, or enjoy it as is for a light lunch.

Sprouted Mung Bean and Chickpea Curry

Unlock the power of plant-based protein with this hearty sprouted mung bean and chickpea curry. It’s a weeknight savior that packs flavor and nutrition in every bite.

Ingredients

• 1 cup sprouted mung beans (I find sprouting them overnight boosts digestibility)
• 1 cup cooked chickpeas (canned works, but I love the texture of home-cooked)
• 2 tbsp extra virgin olive oil (my go-to for its fruity notes)
• 1 medium onion, finely chopped (yellow onions are my preference for sweetness)
• 2 garlic cloves, minced (fresh is best here)
• 1 tbsp ginger, grated (a little extra won’t hurt)
• 1 tsp turmeric powder (for that golden hue and anti-inflammatory boost)
• 1 tsp cumin seeds (toasting them first releases their aroma)
• 1 can (14.5 oz) diced tomatoes (no salt added is my pick for control)
• 1/2 tsp salt (adjust as you go)
• 1/4 tsp black pepper (freshly ground packs a punch)
• 1 cup coconut milk (full fat for creaminess)
• Fresh cilantro for garnish (because color and freshness matter)

Instructions

1. Heat olive oil in a large pan over medium heat until shimmering.
2. Add cumin seeds, toast for 30 seconds until fragrant. Tip: Keep seeds moving to avoid burning.
3. Stir in onions, cook until translucent, about 5 minutes.
4. Add garlic and ginger, cook for 1 minute until aromatic.
5. Mix in turmeric, salt, and pepper, cook for another minute to bloom spices.
6. Pour in diced tomatoes, simmer for 5 minutes to thicken slightly.
7. Add sprouted mung beans and chickpeas, stir to coat with the tomato mixture.
8. Pour in coconut milk, bring to a gentle boil, then reduce heat to low.
9. Simmer uncovered for 15 minutes, stirring occasionally. Tip: The curry should thicken but not dry out.
10. Adjust seasoning if needed, then remove from heat. Tip: Let it sit for 5 minutes to deepen flavors.
11. Garnish with fresh cilantro before serving.

This curry strikes a perfect balance between creamy and hearty, with the sprouted mung beans adding a slight crunch. Try it over quinoa for a protein-packed meal, or with naan to scoop up every last bit.

Sprouted Mung Bean and Rice Pilaf

Wholesome and hearty, this Sprouted Mung Bean and Rice Pilaf is a nutrient-packed dish that’s as satisfying as it is simple to make.

Ingredients

• 1 cup sprouted mung beans (I find sprouting them myself adds a fresher taste)
• 1 cup basmati rice (rinsed until the water runs clear for the fluffiest results)
• 2 tbsp extra virgin olive oil (my go-to for its fruity notes)
• 1 small onion, finely diced (yellow onions work best here for their sweetness)
• 2 cloves garlic, minced (freshly minced makes all the difference)
• 1 tsp cumin seeds (toasting them lightly before use unlocks their aroma)
• 2 cups vegetable broth (homemade or low-sodium store-bought)
• Salt to taste (I start with 1/2 tsp and adjust from there)

Instructions

1. Heat olive oil in a large pot over medium heat until shimmering.
2. Add cumin seeds and toast for 30 seconds, or until fragrant.
3. Stir in diced onion and cook for 5 minutes, until translucent.
4. Add minced garlic and cook for another minute, stirring constantly to prevent burning.
5. Mix in sprouted mung beans and rice, stirring to coat with the oil and aromatics.
6. Pour in vegetable broth and bring to a boil.
7. Reduce heat to low, cover, and simmer for 15 minutes, or until the liquid is absorbed and the rice is tender.
8. Remove from heat and let sit, covered, for 5 minutes to steam.
9. Fluff with a fork before serving.

Hearty and flavorful, this pilaf has a delightful chew from the mung beans and a fragrant, fluffy rice base. Serve it topped with a dollop of yogurt and a sprinkle of fresh herbs for a bright contrast.

Sprouted Mung Bean and Beetroot Salad

Out of all the salads I’ve tried, this Sprouted Mung Bean and Beetroot Salad stands out for its crunch and color. It’s a no-cook dish that packs a nutritional punch.

Ingredients

• 1 cup sprouted mung beans (I love the fresh, earthy taste they bring)
• 1 medium beetroot, grated (go for organic if you can)
• 2 tbsp extra virgin olive oil (my go-to for dressings)
• 1 tbsp lemon juice (freshly squeezed makes all the difference)
• 1/2 tsp salt (I use Himalayan pink salt for its minerals)
• 1/4 tsp black pepper (freshly ground adds a nice kick)
• 2 tbsp chopped cilantro (adds a fresh, herby note)

Instructions

1. In a large bowl, combine the sprouted mung beans and grated beetroot.
2. Drizzle the olive oil and lemon juice over the mixture.
3. Sprinkle the salt and black pepper evenly.
4. Toss everything gently to ensure the dressing coats the ingredients well.
5. Let the salad sit for 5 minutes to allow the flavors to meld.
6. Garnish with chopped cilantro before serving.

Just like that, you’ve got a salad that’s as vibrant in flavor as it is in color. The sprouted mung beans add a satisfying crunch, while the beetroot brings a sweet earthiness. Serve it on a bed of greens for an extra nutrient boost.

Sprouted Mung Bean and Zucchini Fritters

Whip up a batch of these Sprouted Mung Bean and Zucchini Fritters for a nutritious twist on your usual fritter game. They’re packed with protein and veggies, making them a perfect quick meal or snack.

Ingredients

• 1 cup sprouted mung beans (soaked overnight, they should have little tails)
• 1 medium zucchini, grated (squeeze out the excess water, trust me on this)
• 2 eggs (room temperature blends better)
• 1/4 cup all-purpose flour (for that perfect crisp)
• 1/2 tsp salt (I like mine on the less salty side)
• 1/4 tsp black pepper (freshly ground makes a difference)
• 2 tbsp extra virgin olive oil (my go-to for frying)

Instructions

1. In a large bowl, mash the sprouted mung beans until half are mashed and half remain whole for texture.
2. Add the grated zucchini, eggs, flour, salt, and black pepper to the bowl. Mix until just combined.
3. Heat the olive oil in a non-stick skillet over medium heat (350°F is ideal).
4. Drop 1/4 cup portions of the mixture into the skillet, flattening slightly with the back of a spoon.
5. Cook for 3-4 minutes on each side, or until golden brown and crispy.
6. Transfer to a paper towel-lined plate to drain any excess oil.

Kick back and enjoy these fritters hot off the pan. The outside is satisfyingly crisp, while the inside stays moist and flavorful. Serve them with a dollop of Greek yogurt or a spicy chutney for an extra kick.

Conclusion

Vibrant and nutritious, this roundup of 22 sprouted mung bean recipes offers a treasure trove of healthy, delicious options for every meal. Whether you’re a seasoned home cook or just starting out, there’s something here to inspire your next kitchen adventure. We’d love to hear which recipes you try and adore—drop a comment below! Don’t forget to share the love by pinning your favorites on Pinterest. Happy cooking!

Bella Bacinos