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Moat Sprouts

Moat also spelled as moath are oval shape beans that can be easily found in Indian and Asian grocery stores. These are also available in most health/ organic stores. This is a highly nutritious breakfast recipe of moat sprouts for all ages. Sprouts (germinated seeds) are a good source of digestive enzymes; these are also rich in amino acids, vitamins, proteins etc. Sprouts can be easily made at home...There is a variety of delicacies made from sprouts. Here we are making a breakfast dish out of moat beans sprouts. You can use the same recipe to make Mung/ Moong sprouts breakfast..

moat sprouts
(Serves 4)
  • Moat beans 1 cup
  • Potato 1 medium
  • Green chili 1-2
  • Ginger, finely chopped 1 tsp
  • Oil about 2 tsp
  • Cumin seeds 1 tsp
  • Asafoetida 2 pinches
  • Salt 1 tsp/ to taste
  • Coriander powder ½ tsp
  • Garam masala ¼ tsp
  • Lemon juice 2 tsp
  • Chopped coriander leaves 2 tbsp

Method of preparation:

  1. Clean, wash and soak the moat beans overnight in enough water (about 5-6 cups).
Raw moat beans

Making Sprouts

  1. Transfer the soaked moat beans into a colander. When most of the water is drained, cover the colander from all the sides with a kitchen towel/ clean towel. Keep them in a warm place. Moat beans start germinating very quickly, and you will notice small sprouts germinating in a couple of hours in summers and in about 6-7 hours in winters. If you want longer sprouts keep them for longer time period (may be one/ two days depending on the weather). Do not forget to wash the seeds twice a day in summers so that no infection develops.
  2. Moat sprouts are ready to use.
moat sprouts
moat beans sprouts
  1. Peel, wash and finely chop the potato. Remove the stem, wash, and finely chop the green chili.
  2. In a wok/ skillet heat oil. When oil gets warm, add cumin seeds. When seeds stop crackling add asafoetida, chopped green chili, and chopped ginger. Fry for a few seconds.
  3. Add chopped potatoes. Mix well and fry for a minute.
  4. Now add moat bean sprouts. Add salt, and coriander powder. Mix well. Cover the lid and cook sprouts on medium low heat for about 10-15 minutes or until beans are tender.
  5. Add garam masala. Fry for a minute and turn off the heat. Add lemon juice. Mix well.
  6. Garnish with chopped coriander leaves .
  7. Delicious and nutrious moat sprouts breakfast is ready to serve. You can top this with coriander chutney and chopped onions as per taste.

Some Tips/ Suggestions:

  1. For kids- top the cooked sprouts with 1 tsp tamarind chutney and sprinkle some crispies to serve it as a yummy chaat.
  2. In winters, keep the soaked beans close to heating duct or radiator to make sprouts.
  3. Diabetic readers can omit potatos in this recipe.

Some Other Healthy and Light Indian Breakfasts

upma Namkeen Sewai poha