Sprouting grains, nuts, beans, chickpeas and different type of seeds has been a common practice in Eastern Asia for thousands of years. Sprouting is the practice of germinating seeds as they are easier to digest and the body can benefit from their nutrients.

How to sprout Moong Dal?

Moong (Vigna radiata), it is cultivated in India, Pakistan, Nepal, Bangladesh, and Asia. Considered the king of beans, due to its nutritional properties, moong it is a good source of Protein, Thiamin, Niacin, Vitamin B6, Pantothenic Acid, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Folate, Copper, and Manganese. You can use it sprouted in salads, appetizers, soups, and sweet dishes. Sprouting is the easiest way to get maximum nutrients.


  • 100 times more enzymes than fruits and vegetables.
  • Increased nutrient absorption of B12, Magnesium, Iron, and Zink.
  • Boosts your immune system as Lysine (amino acid ) increases significantly during sprouting.
  • Increased fiber, that binds to fats and toxins in your body.
  • Stimulates collagen production and cells regeneration.
  • Essential fatty acid content increases during the sprouting process.
  • During sprouting, minerals bind to the protein in the bean, making them more usable in the body.
  • The energy contained in the bean is ignited through soaking and sprouting.
  • Sprouts are alkalizing to your body. Many illnesses including cancer have been linked to excess acidity in the body.
  • Prevent DNA damage and premature aging.
  • Contain abundance of highly active antioxidants.
  • Sprouts contain silica a nutrient, which is used in your body for skin and connective tissues regeneration.
  • It also removes toxins from the body.
  • Decreases inflammation and reduces the risk of acne and other skin problems.
  • Hydrates your skin and prevents skin cancer.
  • Rich in iron, zinc, vitamin B, C, K, A,
  • Is the easiest way to get maximum nutrients at an effective cost.



1.5 cup of moong dal,
1 cup of sliced cucumbers,
1 cup of sliced tomatoes,
1 cup of sliced oranges, or clementines, mandarins,
1 tablespoon of finely chopped cilantro (or parsley)

For dressing you will need:

1 tablespoon of yogurt
1 tablespoon of lemon juice,
1 tablespoon olive oil
1 tablespoon ground cumin seeds,
1 tablespoon of honey or maple syrup,
A dash of salt,

Optional 1 tablespoon of ginger juice, (you grind the fresh ginger and squeeze the juice out of it)


  1. Sprout the moong.

Soak the moong overnight. Next day drain the water and after add 3-4 tablespoons of fresh water, cover with a wet cloth, and keep it in a dark place. After a day you should see tiny little white shoots growing. I usually let the beans sit another day, continuing to rinse and drain until the shoots are bigger. Don’t forget to add a few spoons of water to it.


2. When the sprouted moong is ready you cook it in a half cup of water for about 2 min, on a medium heat. After, you keep it on a small heat for 5 min with the lead on. It can be cooked on a stove or you can use a steamer or slow cooker.

You can eat it cooked or raw. When eating raw you start gradually with small quantities and take time to adapt your digestion to it.

3. Mix all ingredients for dressing.

4. In a large dish you spread the cucumber, after the tomatoes and oranges, on top of it you spread the sprouted moong, with cilantro.

Sprouted Moong Dal salad is tasty and the best source of healthy nutrients. Excellent for the summer and easy to make it.


Maria Mitea

HealthYoga Therapist, Teacher, and Student,