How to Make Moong (Green Gram) and Kale Chane (Black Gram) Sprouts

Updated on November 9, 2018
ChitrangadaSharan profile image

Chitrangada has nutrition in mind when cooking for her family. Making nutritious food delicious is a skill she has perfected over the years.

How to make healthy black gram(kale chane) sprouts
How to make healthy black gram(kale chane) sprouts | Source
Nutritious green gram sprouts (Hari moong sprouts)
Nutritious green gram sprouts (Hari moong sprouts) | Source

How to Make Healthy Hari Moong (Green Gram) and Kala Chana (Black Gram) Sprouts

Sprouting is the process of germinating seeds, beans, and even whole cereals (such as wheat). These sprouts can be consumed, either raw, or cooked, preferably raw in a salad, or sandwich.

The health experts have time and again recommended sprouts for their health benefits. It is said to contain high fibre, vitamins, protein, and minerals, which have a very positive impact on our metabolic activities. It is especially recommended to those who want to reduce weight and prefer a low-calorie diet. Since it is consumed mostly raw, cleanliness is very important.

You can make healthy sprouts at home. It is highly recommended by nutritionists to include sprouts in our daily diet, especially at breakfast. Though easily available in stores and markets, it is a good and healthy idea to make them yourself at home. Let me show you how.

Step-By-Step Instructions:

  1. Take 2 cups of green gram (or hari moong in Hindi), and 2 cups of black gram (or kale chane in Hindi) separately.
  2. Wash them thoroughly, 3 to 4 times in clean water, to remove dust or any other unwanted ingredient from them.
  3. Soak and cover them in clean water, and leave them overnight. The container, in which you soak the pulses should also be cleaned properly.
  4. Next morning, you will find the pulses have swollen up.
  5. Take two pieces of clean muslin cloth, and soak in clean water. Squeeze excess water. Spread and transfer the swollen grams separately, on to the cloth, and tie them.
  6. Keep in a container at room temperature, and cover with lid. The container should be such that water does not stagnate at the bottom. The muslin cloth should remain damp. If it dries up, sprinkle some water to make it damp again.
  7. The sprouts start coming within 5 to 6 hours. If you want longer sprouts, keep for a longer time. In the warm season, the sprouts come faster, as compared to the cold season.
  8. Once germinated, the sprouts can be preserved in a container, in the refrigerator. They can last for 4 to 5 days comfortably.

Step-by-step guide to make black gram sprouts at home

Step 1: Wash and clean the black gram
Step 1: Wash and clean the black gram | Source
Step 2: Soak the black gram overnight in clean water
Step 2: Soak the black gram overnight in clean water | Source
Step 3: Cover the black gram in muslin cloth to sprout
Step 3: Cover the black gram in muslin cloth to sprout | Source
Step 4: The nutritious black gram sprouts is ready to be consumed
Step 4: The nutritious black gram sprouts is ready to be consumed | Source

Do you include sprouts everyday in your diet?

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Benefits of eating sprouts, source: YouTube

Health Benefits of Nutritious Sprouts

  1. According to nutritionists, and health experts, the sprouts are a powerful source of antioxidants, that is vitamins, minerals, enzymes etc. needed to prevent cell damage by the body.
  2. Raw foods contain ample amount of oxygen, which is valuable for our body.
  3. It is essential to include roughage in our daily diet, and the sprouts are a good source.
  4. The sprouts also have good amount of B group of vitamins and vitamin C.
  5. It is also helpful to women, with the onset of Menopause, as it eases symptoms like hot flushes.

Be Sure to Follow These Safety Rules

  1. The pulses must be washed carefully, because they are mostly consumed in raw form. Any kind of toxins, or dust should be washed away completely. That is why making sprouts at home is safe, as compared to buying from the stores, because you can take all the care, which may not be possible, where large scale germination process is done.
  2. The water used for soaking etc. should be clean because that enters the grams.
  3. Some people are unable to digest raw food. So, you can steam, or boil them lightly. Having a bowl of sprouted green, or black gram in the breakfast, keeps you active throughout the day. It can also be used for evening snack.

Delicious Green gram, black gram snack recipe ( moong , Chana sprouts chaat recipe) . Add chopped onion, tomatoes, green coriander and lime juice to make it yummy and nutritious
Delicious Green gram, black gram snack recipe ( moong , Chana sprouts chaat recipe) . Add chopped onion, tomatoes, green coriander and lime juice to make it yummy and nutritious | Source

5 Easy and Nutritious, Sprout Recipe Suggestions

  • Raw Sprout Chaat:

Mix a handful of green gram(moong) / black gram (chana) / other sprouts along with finely chopped, onion, tomato, finely cut green coriander leaves, a pinch of salt and few drops of lime juice. Toss it and enjoy a healthy snack in the morning. You can add finely cut green chillies, if you like it hot.

  • Boiled Sprout Chaat:

You may boil the green gram and black gram sprouts, if you do not like them raw. But boil only till they are tender. Do not over boil as it will destroy its nutrients. Add finely cut onion, tomato, cucumber, green chilly and green coriander.

  • Sprout Soup:

Take one cup of green gram sprouts, two cups water, a pinch of salt and half teaspoon finely grated ginger. Cook for five minutes, on medium heat in a heavy bottomed pan. Let it cool a little. Mash it with the back of a spoon or blend lightly with a hand blender. Heat it again for few moments and serve warm. You may add pepper powder and butter, if you desire.

  • Sprout cutlets:

You can grind sprouts into a paste. Add finely cut onion, garlic, ginger, green chillies, few drops lemon juice, salt to taste. Flatten into round shape on your palm and shallow fry them in a flat pan on medium heat. If you don't want to fry, you can also grill them in the oven. Serve hot.

  • Stuffed Sprout paratha/rolls:

Boil some sprouts, until they are tender. Grind them in a food processor. Mix some salt, grated ginger, one teaspoonful aniseed and finely chopped green coriander leaves. Knead some soft whole wheat dough. Divide them into small balls. Fill in one teaspoonful of the sprouts mixture and carefully seal the edges. Flatten on your palm and then carefully roll them onto a rolling board. Cook on both sides on a medium hot flat pan. Apply butter if you like. Serve hot.

Use your imagination to create many, more nutritious recipes with your own homemade sprouts.

Moong sprouts cheela(pancake) recipe, Source: YouTube

Sprouts salad

Do you make sprouts at home?

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How wheat sprouts helps in reducing weight! Source:YouTube

Questions & Answers

    © 2012 Chitrangada Sharan

    Do you make sprouts at home? Please share in the comments section.

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      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        14 months ago from New Delhi, India

        Thanks Dianna for such a generous comment!

        I am so glad you liked the article.

        Always appreciate your kind visit and positive feedback!

      • teaches12345 profile image

        Dianna Mendez 

        14 months ago

        You certainly know how to draw people in with your recipe ideas. I would love to sample your cooking! I guess I need to include more sprouts in my diet.

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        16 months ago from New Delhi, India

        Thank you Ravikant Ji for reading and commenting on this article!

        Glad you found it useful.

        Generally one portion / one bowl of sprouts is good in a day preferably in breakfast.

        Thanks again!

      • profile image

        Ravikant Shukla 

        16 months ago

        Hi Chitrangada Ma'am,

        This is the good & healthy breakfast/Snacks for all, specially young generation. I am take sprouts in my snacks which make little heavy and I can easily have salad in my dinner. Thanks good information all around and yes Love the recipe too ;) ....

        Only have one concern how much grams of spouts we should take in a day ?

        Thanks

        Ravikant

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        18 months ago from New Delhi, India

        Thank You so much Samar Das for reading and commenting on this article!

        Glad to know that you liked it!

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        21 months ago from New Delhi, India

        Hi PaulMoz!

        Thanks for stopping by! For me that's a new way of consuming sprouts. Thanks for your suggestions!

      • profile image

        PaulMoz 

        21 months ago

        Hi, I like to sprout the chala chana, and I now use method of first soak the desi for 12-24 hr, and then put in growing trays using moist coir mixed with spent coffee grounds, and then grow the desi for 10 days, at which point there is a large root, a stem and leaves. I understand this is delicacy in India. For harvest, I shake out the coir by pulling roots apart, and then store in fridge. Later, I wash in water, to get the rest of coir out, chop up. All of the stem leaf pea and root, I chop and cook with tomato sauce spices and water. Have you heard anyone doing this?

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        2 years ago from New Delhi, India

        Thank you Prasanta for your kind comments!

        Glad the article is helpful to you. Appreciate you for stopping by and your positive feedback !

        Thank you!

      • profile image

        prasanta, Doha QATAR 

        2 years ago

        you have written a most effective articles... that is my every day breakfast..

        your articles help me a lot.

        hope you are doing well.

        Thanks for beautiful job.

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        2 years ago from New Delhi, India

        Thanks PegCole for your kind visit and comments!

        I am pleased to know that you liked the hub and the recipes. Sprouts are a regular in my home and I never miss them in breakfast.

        Thank you and I hope you enjoy the rolls when you make them.

      • PegCole17 profile image

        Peg Cole 

        2 years ago from Dallas, Texas

        Beautiful, colorful photos and I loved the explanation of the stuffed sprouts in the wheat dough paratha rolls. Sounds delicious! I will have to get into starting sprouts again using your method. Thanks so much.

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        2 years ago from New Delhi, India

        Thank you beta @Aditya!

      • profile image

        Aditya 

        2 years ago

        Very informative !

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        4 years ago from New Delhi, India

        Hi chandrakala!

        Thanks for your visit! I am sorry, I could not understand your question.

        If you are saying that due to cold you are not able to grow sprouts. Well the answer is that you can grow sprouts in the casseroles. I have mentioned the procedure above.

        Thanks!

      • profile image

        chandrakala 

        4 years ago

        Is it cold to have green gram sprouted, as i get fre quently get cold during winter.

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        4 years ago from New Delhi, India

        Thank you colorfulone, for reading this hub and commenting!

        Its always better to do our own sprouting. Thanks and take care!

      • colorfulone profile image

        Susie Lehto 

        4 years ago from Minnesota

        I love sprouts, and have thought about doing some sprouting. Really, I should just give it a go and enjoy healthy salads and sandwiches.

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        4 years ago from New Delhi, India

        Thanks bhawna mishra, for your visit and positive comments!

      • profile image

        bhawna mishra 

        4 years ago

        Thanks for giving these useful tips

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        4 years ago from New Delhi, India

        Thanks chandrashekhar p m, for your visit and positive feedback!

        Yes you can sprout other whole grains and whole pulses too by the above mentioned method. I have sprouted wheat, Rajma and Kabuli chana by this method. Methi can also be sprouted, though I have not tried groundnut.

        Thanks and have a good day!

      • profile image

        chandrashekar p m.mysore 

        4 years ago

        Thanks for this valuable health tips. I want to know the all the other grains or grams which can be used as raw sprouts.Can we use little quantity of sprouted methy and groundnut.

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        5 years ago from New Delhi, India

        Hi Aliyaah!

        Thanks for visiting this hub and your appreciation! I am glad that you found the tips helpful to you.

        Wish you all the best in you efforts to eat healthy food and live a healthy life.

        Thanks and have a good day!

      • profile image

        Aliyaah 

        5 years ago

        thanks for sharing such wonderful tips..I have jus started dieting with fruits and kala chana..nw will continue with sprouts..thanks a ton

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        5 years ago from New Delhi, India

        Hi Pooja!

        Thanks for your visit. An 8 month old baby is too young and their digestive system is not that developed. If at all you want to give sprouted gram to the baby, it should be boiled, just as you will in a Khichdi or broth. And such small kids must be given food in small quantity first and see whether it suits them or not.

        It is advisable to consult the paediatrician for further details.

        Thanks!

      • profile image

        pooja 

        5 years ago

        Can sprouted green gram be given to 8month old

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        5 years ago from New Delhi, India

        Thanks Thelma Alberts, for visiting this hub and your kind comments!

        Its good to grow the sprouts at home.

        Thanks for voting up and sharing!

      • Thelma Alberts profile image

        Thelma Alberts 

        5 years ago from Germany and Philippines

        I love eating sprouts and I have not made these sprouts for ages as I could buy this now in our Asian shop. Thanks for sharing this very informative and useful hub. Voted up and shared.

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        5 years ago from New Delhi, India

        Thanks tasneem, for your visit and comments!

      • profile image

        tasneem 

        5 years ago

        Thank u so much fr elaborated procedure.

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        5 years ago from New Delhi, India

        Thanks rumanasaiyed, for visiting and your comments. Your way of taking sprouts is equally nice and healthy. Thanks.

      • rumanasaiyed profile image

        Rumana 

        5 years ago from Sharjah, UAE

        I like sprouts very much. I usually have it by frying it with little bit of oil and adding some spices in it. Thanks Chitrangadasharn for sharing it with us...

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        5 years ago from New Delhi, India

        Thanks DDE, for your appreciative comments.

      • DDE profile image

        Devika Primić 

        5 years ago from Dubrovnik, Croatia

        Awesome an great idea and thanks for enlightening me on this Hub

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        6 years ago from New Delhi, India

        Thanks Vellur for your support. Yes, you are right, sprouted grams are indeed very good for health. Your comments are greatly appreciated. Thanks again.

      • Vellur profile image

        Nithya Venkat 

        6 years ago from Dubai

        Thank you for sharing this useful hub, Sprouted grams are great for health.

      • Vellur profile image

        Nithya Venkat 

        6 years ago from Dubai

        Thank you for sharing this useful hub, Sprouted grams are great for health.

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        6 years ago from New Delhi, India

        Thanks rajan jolly, for your visit and support. I am glad you found it useful.

      • rajan jolly profile image

        Rajan Singh Jolly 

        6 years ago from From Mumbai, presently in Jalandhar,INDIA.

        Useful tips to easily make sprouts at home. I love sprouts and these two are my favorites.

        Voted up, useful.

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        6 years ago from New Delhi, India

        Hi shampa!

        Thanks for stopping by and all those nice words of appreciation. Thank you so much for sharing it .

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        6 years ago from New Delhi, India

        Hi anupma, great to hear from you.

        Even I take sprouts daily in my breakfast. I am pleased that you found this hub useful and interesting.

      • anupma profile image

        Dr Anupma Srivastava 

        6 years ago from India

        Sprout is really useful for good health. It is nutritious. I take it in my breakfast. Thanks for sharing it.

        Voted up, useful and interesting.

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        6 years ago from New Delhi, India

        Hi ausmedus!

        Thanks for for visit and valuable comments. I am pleased you found it to be helpful.

      • shampa sadhya profile image

        Shampa Sadhya 

        6 years ago from NEW DELHI, INDIA

        Voted up and useful!

        A hub with full of important tips or rather I must say healthy tips to remain healthy. You've highlighted all the important points very specifically. It is a very neat work by you. Sharing and pinning!

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        6 years ago from New Delhi, India

        Thanks Brett. Tesol, for your valuable feedback. You are right, these are more popular in Asia. In soups also, they taste great and are nutritious too. Have a great day!

      • ausmedus profile image

        Sallie Smith 

        6 years ago from Kingstown, St. Vincent and the Grenadines

        Very helpful HUB, Thank you so much.............:)

      • Brett.Tesol profile image

        Brett Caulton 

        6 years ago from Asia

        Good advice. To be honest, I hadn't really had these until Asia. However, although they are best raw, I really like them in soups ... they just add a little interest.

        Shared, up and useful.

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        6 years ago from New Delhi, India

        Hi MarleneB!

        I am pleased that this hub is useful to you. Thanks for appreciation and your kind visit.

      • MarleneB profile image

        Marlene Bertrand 

        6 years ago from USA

        This is something I have been wanting to do for a long time, but didn't know the best way to do it. Thank you for these easy-to-follow instructions. The photos are most helpful, too.

      • ChitrangadaSharan profile imageAUTHOR

        Chitrangada Sharan 

        6 years ago from New Delhi, India

        Thanks Marsei, for stopping by and commenting. I am glad you found it interesting.

      • Marsei profile image

        Sue Pratt 

        6 years ago from New Orleans

        This is interesting. I'm going to try it.

        Thanks.

        marsei

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