Moong Sprouts & Vegetable Stir-Fry
A quick moong sprouts and vegetable stir-fry with carrot, bell pepper and sesame oil, a source of folate and vitamin C with the sprouts cooked through.
- Folate source
- Vegan
- Light meal
Why you'll love this
Bright, crunchy and glossy with sesame oil and a splash of soy sauce, this stir-fry feels like a light Indo-Chinese side and goes well with a bowl of dal or a plain roti.
Good for: Lunch · Dinner · Light meal · Vegan · Trying to conceive
Total Time
15 min
Serves
2 people
Calories
150 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre5 g
- Folate90 mcg
- Vitamin C45 mg
- Vitamin A380 mcg
Why it can be useful when trying to conceive
This is a light, vegetable-heavy dish for everyday meals while you're trying to conceive. The moong sprouts supply some folate, a good habit to build, although food folate sits alongside the daily folic acid tablet doctors advise before conception and does not stand in for it.
Folate
Moong sprouts add folate, which the body uses to make new cells, and a stir-fry is an easy way to eat a generous cupful at one meal.
From: moong sprouts
Vitamin A
Julienned carrot gives the dish its orange colour and plenty of beta-carotene, which the body turns into vitamin A for vision and normal growth.
From: carrot
Vitamin C
Bell pepper brings a lot of vitamin C, which helps your body absorb the plant iron in any dal or roti you eat at the same meal.
From: bell pepper
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- Moong sprouts – 1.5 cups
- Carrot, julienned – 1/2 cup
- Bell pepper, sliced – 1/2 cup
- Garlic, minced – 1 tsp
- Soy sauce (low sodium) – 1 tsp
- Sesame oil – 1 tbsp
- Black pepper – 1/4 tsp
- Sesame seeds – for garnish
Easy substitutions
Soy sauce (low sodium) → A pinch of salt and a squeeze of lemon
Removes soy and the hidden wheat for anyone avoiding them, and the lemon adds fresh tang.
Sesame oil → Sunflower or rice bran oil
Works for a sesame allergy; skip the sesame seed garnish too.
How to make it
- 1
Heat sesame oil in a wok or pan on high heat.
- 2
Add garlic and sauté for 20-30 seconds.
- 3
Add carrot and bell pepper; stir-fry 2 minutes on high heat.
- 4
Add moong sprouts (steamed or boiled beforehand until fully cooked and soft), soy sauce, and black pepper; stir-fry 3-4 minutes until everything is piping hot.
- 5
Garnish with sesame seeds and serve hot.
Pregnancy-friendly tips
- Steam or boil the sprouts ahead and keep them in the fridge for a day, so the stir-fry itself still takes only a few minutes.
- Serve it with dal and rice or a roti to turn this side into a complete meal with more protein.
- Low-sodium soy sauce is still salty, so taste before adding any extra salt.
Safety note
- Raw or lightly cooked sprouts can carry bacteria inside the seed that washing does not remove, so steam or boil the moong sprouts until fully cooked and soft before they go into the pan.
Contains: Soy, Wheat (gluten), Sesame
Frequently asked questions
Are moong sprouts safe when trying to conceive or pregnant?
Yes, when they are cooked through. Raw and lightly cooked sprouts are a known food-poisoning risk, so skip raw sprout salads and cook sprouts until soft.
Can I use store-bought sprouts?
Yes. Rinse them, then steam or boil until fully cooked before stir-frying, just as you would with homemade sprouts.
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