How to make Wheat And Sprouted Moong Raita -

Wheat And Sprouted Moong Raita, a nutritious raita recipe.

Sanjeev Kapoor

This recipe is contributed by Member manjit kaur.

Main Ingredients : Whole wheat , Sprouted Green gram (अंकुरित मूंग)

Cuisine : Punjabi

Course : Raitas

Wheat And Sprouted Moong Raita

Wheat And Sprouted Moong Raita Recipe Card


Punjabi food is wholesome and full of rustic flavour. The custom of cooking in community ovens or tandoors prevails in rural pockets even today. The cuisine is characterised by a profusion of dairy products in the form of malai, paneer and dahi. The dals are a speciality of this type of cuisine, made of whole pulses like black gram, green gram and Bengal gram.  They are cooked on slow fire, often simmered for hours till they turn creamy and then flavoured with spices and rounded off with malai for that rich finish. The food is simply delicious.
The most unique thing about cooking in a tandoor is the smoky flavour that the food gets making it tastier. Moreover it is a healthy way of cooking since minimum fat is required and the food generally gets cooked in its own juices thus retaining its natural flavours. Besides it is not only easy to digest, it is also very hygienic.  In conclusion one can safely say that it is through tandoori cooking that Indian cuisine first got globally acknowledged.

Prep Time : 6-10 minutes

Cook time : Cooking Time

Serve : 4

Level Of Cooking : Moderate

Taste : Mild

Ingredients for Wheat And Sprouted Moong Raita Recipe

  • Whole wheat 1/2 cup

  • Sprouted Green gram steamed 1/2 cup

  • Yogurt 1 1/4 cups

  • Scraped coconut 1/2 cup

  • Green chillies 2

  • Salt

  • Oil 2 teaspoons

  • Mustard seeds 1/2 teaspoon

  • Curry leaves 4-5

  • Whole dry red chilli 3

  • Fresh coriander leaves chopped


Step 1

Soak the sprouted wheat for twelve hours. Drain and leave for a day to sprout. Steam the sprouts till done and set aside.

Step 2

Grind together coconut, green chillies and salt to a fine paste. Remove and add yogurt to the the paste and mix well. Heat oil in a non-stick pan.

Step 3

Add mustard seeds and as they begin to splutter add curry leaves and dried red chillies and saute for a minute. Add the tempering to the yogurt and mix well. Add the sprouted wheat and sprouted moong and mix.

Step 4

Serve chilled garnished with coriander leaves.

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MasterChef Sanjeev Kapoor

Chef Sanjeev Kapoor is the most celebrated face of Indian cuisine. He is Chef extraordinaire, runs a successful TV Channel FoodFood, hosted Khana Khazana cookery show on television for more than 17 years, author of 150+ best selling cookbooks, restaurateur and winner of several culinary awards. He is living his dream of making Indian cuisine the number one in the world and empowering women through power of cooking to become self sufficient. His recipe portal is a complete cookery manual with a compendium of more than 10,000 tried & tested recipes, videos, articles, tips & trivia and a wealth of information on the art and craft of cooking in both English and Hindi.