Sprouted Thoran

Sprouted Thoran is a flavorful South Indian-inspired stir-fry made with sprouted moong beans, coconut, and a mix of vegetables and spices. This dish is light yet nutritious, combining the crunch of sprouts with the aromatic spices of curry leaves and mustard seeds.

For a Serving Size of Two:

Ingredients:

• 60 grams sprouted moong beans
• 1 tablespoon grated coconut
• 50 grams finely chopped onion
• 50 grams finely chopped beetroot
• 50 grams finely chopped tomatoes
• 1 green chili, finely chopped
• 1/4 teaspoon turmeric powder
• 1/4 teaspoon mustard seeds
• 1/4 teaspoon cumin seeds
• 1/4 teaspoon urad dal
• 1 sprig curry leaves
• 2 teaspoons oil
• Salt to taste

Procedure:

• Rinse the sprouted moong beans and set aside. Heat oil in a pan over medium heat.
• Add mustard seeds to the hot oil. Once they start to splutter, add cumin seeds, urad dal, and curry leaves. Sauté for a minute until the urad dal turns golden brown.
• Add the finely chopped onion and green chili to the pan. Sauté until the onion becomes translucent.
• Add turmeric powder and salt to the onions. Mix well. Add the sprouted moong beans and cook for 5-7 minutes, stirring occasionally, until the sprouts are cooked through and tender.
• Add grated coconut to the pan. Mix well and cook for an additional 2 minutes.
• Transfer the Sprouted Thoran to a serving dish and enjoy it as a side dish with rice or as a light snack.

Nutritional Benefits:

Nutritional Information:

• Calories: 310 kcal
• Protein: 9.4 g
• Carbohydrates: 32.3 g
• Fat: 17.0 g