Crunchy Moong Sprouts Stir Fry — the perfect protein-packed meal, this stir fry features crisp veggies, golden brown paneer or tofu, and these super crunchy baked moong sprouts! Nutritious and so easy to put together, this is the ideal easy meal to cozy up to when it’s chilly or when you’re looking for something guilt-free!

WATCH HOW TO MAKE CRUNCHY MOON SPROUTS STIR FRY:

Start by taking your sprouted moong and coating it with cornstarch, rice flour, salt, red chili powder, and some oil. This is going to form a really crunchy coating for the moong that will be perfect texture for our stir fry once baked.

For the stir fry, heat some oil and in goes our aromatics and dried red chili. Once this is going, add in paneer or tofu for that extra protein and we want these to get slightly golden brown. Next, add in all of your sauces. I’ve used schezwan sauce, chili sauce, ketchup, soy sauce, vinegar, salt and sugar, and a cornstarch slurry to help this thicken up.

We’ll fold in our bell peppers and onions here at the end so they’re still super fresh and crisp. For some heat, I’ve added some Thai chili but this is totally skippable if you prefer. Finish it off with some green onions and of course our crunchy moong sprouts that are going to make this so satisfying and wholesome!

To serve this as a meal, I’ve paired this with some rice — I’ve really been loving this Korean purple rice lately. Then, garnish the stir fry with more crunchy moong, green onions, and sesame seeds. Enjoy!

If you like this, please try my other recipes:

• Spicy Crispy Tofu (Vegan)
• Hawaiian Tofu Poke Bowl
• Mediterranean Buddha Bowl

5 from 1 vote

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Crunchy Moong Sprouts Stir Fry

Prep Time

20 mins

Cook Time

10 mins

 

Crunchy Moong Sprouts Stir Fry — the perfect protein-packed meal, this stir fry features crisp veggies, golden brown paneer or tofu, and these super crunchy baked moong sprouts! Nutritious and so easy to put together, this is the ideal easy meal to cozy up to when it’s chilly or when you’re looking for something guilt-free!

Course: Dinner, Lunch, Main Course

Cuisine: Asian, Fusion, Indian

Keyword: vegan

Custom Category: Bowls, Dinner, Healthy, Lunch, Main Course

Servings: 4

Calories: 395 kcal

Author: Nidhi Bothra

Ingredients

Crunchy Moong:

• 1 cup sprouted mung beans (moong beans)
• 1 tsp corn starch
• 1 tsp rice flour
• 1/4 tsp red chili powder
• 1/4 tsp salt
• 1 tbsp oil

Stir Fry:

• 2 1/2 tbsp oil
• 1 inch ginger , minced
• 2 cloves garlic , minced
• 3 dried red chilies
• 1 cup paneer or tofu , cubed
• 1 tbsp schezwan sauce
• 1 tsp green chili sauce , I used Ching's Secret Green Chilli Sauce
• 1 tsp red chili sauce , I used Ching's Secret Red Chilli Sauce
• 1 tbsp tomato ketchup
• 2 tsp soy sauce
• 1 1/2 tsp vinegar
• 1/2 tsp sugar
• salt , to taste
• 2 tsp corn starch , mixed with 1/4 cup water
• 1/2 cup mixed color bell peppers , cubed
• 1/2 cup onions , cubed
• 1 tsp thai chilies , sliced
• 1/4 cup green onions , chopped

Garnish:

• green onions
• sesame seeds

Instructions

1. Preheat your oven to 350°F/180°C.

2. In a bowl, gently mix together sprouted moong, corn starch, rice flour, salt, red chili powder, and oil.
3. Spread this moong mixture out onto a lined baking tray and bake for 15 minutes or until crispy, giving it a mix halfway through. However, be careful not to overbake the moong otherwise they’ll become chewy.

4. For the stir fry, heat oil in a pan and add ginger, garlic, and dried red chilies. Let them saute for a minute and add in paneer or tofu and let cook for 5-7 minutes on medium-high heat until they become golden brown.

5. Add in all your sauces, salt, sugar, and cornstarch slurry. If you want your stir fry to be more saucy, you can add a few more tablespoons of water. Give this a mix and add in your bell peppers and onions. The sauce will thicken quickly so we added the veggies here at the end to keep them crispy.

6. Fold in most of your crunchy moong (saving some for garnish) and take this off the heat.
7. Garnish with green onions, sesame seeds, and the rest of the crunchy moong. Serve with rice for a complete meal or even a guilt-free appetizer!

Recipe Video

Nutrition Facts

Crunchy Moong Sprouts Stir Fry

Amount Per Serving

Calories 395 Calories from Fat 243

% Daily Value*

Fat 27g42%

Saturated Fat 9g56%

Trans Fat 0.1g

Polyunsaturated Fat 4g

Monounsaturated Fat 8g

Cholesterol 37mg12%

Sodium 370mg16%

Potassium 446mg13%

Carbohydrates 25g8%

Fiber 5g21%

Sugar 5g6%

Protein 15g30%

Vitamin A 331IU7%

Vitamin C 23mg28%

Calcium 320mg32%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.