Vegetarian

Moong Paneer Curry – Mung Bean with Indian Cottage Cheese

moong paneer2

Green moong (Mung Bean) is a super food that is packed with nutrients and is a rich source of fiber. It is a powerful source of vegetarian protein and becomes even more nutritious in sprouted form.

I sprout green moong on a regular basis and love to eat them as a salad, in a stir-fry style or in a curry form as I have prepared today.

To sprout the moong: Soak them overnight, strain and keep them wrapped in a kitchen towel in a warm place. Sprouts should come out in about 6-8 hours. Keep them for longer duration if you want longer sprouts!

sprouted moong

Paneer or Indian cottage cheese is another great source of protein. I am a big fan of paneer in any recipe and am glad my kids love it too!

I have created a recipe using both of these super foods – Moong Paneer Curry – this is not only nutritious but also full of flavors and absolutely delicious! You get the crunch from beans which are not overcooked and the softness of fresh paneer – makes you keep wanting for more 🙂

I can eat a bowl of this curry by itself!! It can be served with bread of your choice or rice!

 

Moong paneer

Recipe                                           Servings: 4                                     Cooking Time: 30 minutes

Ingredients

  • 2 cups soaked green moong (I used sprouted)
  • 4 oz. paneer, cubed in small pieces
  • 1 onion, finely chopped
  • 1 tsp. ginger, grated
  • 1 tsp. garlic, grated
  • 3-4 green chilies, chopped
  • 1 tomato, finely chopped
  • 1 Tbsp. tomato puree
  • ½ tsp. cumin seeds
  • 1 bay leaf
  • 1 black cardamom
  • 3 green cardamoms
  • 4 cloves
  • 1 tsp. cumin powder
  • 2 tsp. coriander powder
  • ½ tsp. turmeric
  • ½ tsp. garam masala
  • 1 tsp. chaat masala
  • 2 Tbsp. oil
  • 1-2 cups of water
  • Cilantro for garnish
  • Salt to taste

Method:

  1. Heat oil in a pan. Add cumin seeds and let them crackle.
  2. Add bay leaf, cardamoms, cloves, stir for few seconds.
  3. Add onions and green chilies. Sauté until onions turn translucent.
  4. Add ginger-garlic and fry for a minute or two on medium heat.
  5. Add tomatoes, puree and all dry spices. Fry for 7-10 minutes or until oil starts to separate.
  6. Add sprouted moong and mix well.
  7. Add water and let it come to a boil. Adjust water according to desired consistency.
  8. Add paneer pieces and cook covered over medium low heat for about 5 minutes.
  9. Garnish with chopped cilantro and serve with rotis, parathas or steamed rice.

moong paneer3

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