Picnic Meal Recipes: The Nutritional Moong Dal and Sprouts
Bonny Shah

Bonny Shah
11 June 2020

This article is authored by Bonny Shah. Bonny is a Registered Dietitian and a Certified Diabetes Educator.

It’s that time of the year when most schools make their annual picnic. To make sure your child is ready for a trip away from home, pack them snacks that will keep them going through the day. Choose natural, nutritious ingredients that will give them that boost of energy they’ll need to help them make the most of the experience.

A Healthy Advantage

Eat Breakfast

Moong beans are a rich source of minerals, vitamins and essential amino acids that are the building blocks of muscle in our bodies. In particular, the essential amino acids found in the moong bean are deficient in many other kinds of cereals. They are an excellent source of fibre which keeps you feeling satiated and helps to regulate bowel movements. What’s more, moong is also said to have a cooling effect on the body.

Moong dal sprouts’ nutritional value and composition differ from that of un-germinated moong. Sprouts contains may contain as much as six times more antioxidants than regular moong beans. The germination of moong bean sprouts significantly increased phytochemical content, vitamin C content and antioxidant activity. Sprouting reduces levels of phytic acid, which is an antinutrient. Antinutrients can reduce the absorption of minerals like zinc, magnesium and calcium.In either case, this legume makes for a tasty, wholesome snack. Try out these easy recipes.

Moong Sprouts Chaat

To about a cup of sprouted and drained moong, add some finely chopped onions, tomatoes, boiled potato, coriander chutney or green coriander chutney and sweet imli-khajur (tamarind-date) chutney. Add a squeeze of lime juice, a sprinkle of chaat masala and salt to taste. To add a sweet twist to your moong dal sprouts nutrition, you can even go for some pomegranate seeds and chopped dates. Mix ingredients together and garnish with pudina or mint leaves.

Moong Energy Squares

Unleash some sprouts benefits; dry roast one cup of moong beans till aromatic. While the moong is still warm, grind it into a fine powder in a mixer and set aside. Next, dry roast half a cup of besan or chickpea flour until lightly golden and aromatic. Mix these together along with one cup of jaggery powder and half a cup of ghee. Knead the mixture till it has a toffee-like consistency. Roll into a thick sheet and cut into squares for some power-packed nibbles. The combination of moong and besan, make Moong Energy Squares a complete packed snack which will keep your kids feeling full for longer.

Stir Fried Moong Sprouts


In this recipe, the value of the moong dal sprouts’ nutrition and sprouts benefits is matched by its great flavour. Heat some oil in a heavy skillet, add finely chopped ginger and garlic, and green chilli paste. Sauté until aromatic. Next add diced tomatoes, amchur or dried mango powder, chole masala and black salt. Mix well and cook for 3 minutes. Add a splash of water if required. Next, mix in the moong sprouts and cook for a minute or so. Serve with a garnish of coriander.

Moong Dal Vada Pav

Soak moong dal in warm water overnight. Drain the water and grind the moong to form a thick batter. Add a little water if needed. Mix in chopped chillies and onions, ginger-garlic paste, hing or asafoetida and salt. Allow the mixture to rest for about 15 minutes before forming the vadas. Heat oil in a kadai and deep fry the vadas until golden brown. Serve in pav with green chutney. Although this is fried, the moong dal’s health benefits make it one of the healthiest fried foods.

Tried any of these recipes that help you make the most of sprouts benefits whilst on a picnic? Tell us what you think in the comments below.


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