Sprouted Mung Beans with Fennel Seeds and Ginger
Ankuri moong sabzi is sprouted mung beans fried with fennel seeds, ginger and green chilli. A simple Indian everyday dish where the beans are soaked overnight so they have just enough time to sprout. Sprouting makes them easier to digest and gives a fresher, crispier texture than cooked dried beans.
The fennel seeds are fried briefly in oil with onion, ginger and chilli so they release their sweet anise note. The beans then simmer gently with a little water until tender and the liquid has evaporated. It takes half an hour over low heat.
Serve as a side dish to an Indian meal or as a light lunch with chapati and a spoonful of yoghurt.
Ingredients
Serves 4
- 250 g whole mung beans, rinsed
- 3–4 tbsp oil
- 1 onion, finely sliced
- 2 green chillies, deseeded, chopped
- 2.5 cm fresh ginger, cut into matchsticks
- 1 tsp fennel seeds
- 3 dl water
- salt
Directions
Sprouting
Place the mung beans in a bowl and pour warm water over them, just enough to cover. Cover the bowl with foil and leave it in a warm, dark place overnight.
Check the beans during this time and add a little more water if they dry out. The next day they should have sprouted small white shoots. Rinse them thoroughly in a sieve.
Frying
Heat the oil in a pot over medium heat. Add the onion and fry for 3 minutes, stirring.
Stir in the chilli, ginger and fennel seeds and continue frying until the onion is soft and the spices are fragrant.
Cooking
Add the sprouted beans, water and a good pinch of salt to the pot. Reduce the heat to a bare simmer and put the lid on.
Leave the beans to simmer over low heat for 25–30 minutes until tender and the liquid has evaporated. Stir regularly so nothing catches on the bottom.
Season with salt and serve.
Notes
The mung beans only need to just sprout — small white shoots should be visible. Leaving them longer makes them bitter and harder to cook through.
Active time about 15 minutes in addition to soaking overnight. The dish keeps well for a couple of days in the fridge and reheats nicely with a splash of water.
Works as a side to an Indian meal with dal, rice and a vegetable dish, or on its own with chapati and yoghurt.
See Also
Cucumber Raita (Kheera Raita)
Mint Raita
Green Chutney
Tamarind Chutney
