Recipes
Veg
Green Power Moong Mash/ Hummus (aka Desi Sprouted Moong Protein Dip) Gut-friendly • High-protein • No refined oil • One-bowl recipe
By Yashi Gupta
⏳ Prep Time: 10 minute
21 Feb 2026
2026-02-21T10:46:37.000Z
1.93
Nutritional Overview
Calories
193 kcal
Protein
11 gm
Carbs
26 gm
Fats
5 gm
Ingredients
🥣 Single Serve (1 Person) Ingredients 40g whole green moong (dry, before soaking) 1 garlic clove 5–10g raw green mango (peeled) 1 small green chilli Salt to taste 2–3 ml raw mustard oil (sarson tel, added at the end) 1–2 tbsp water (only as needed while grinding)
Method
Step 1
Soak g moong overnight (– hrs). Drain and keep covered – hrs until small sprouts appear. While grinding, add very little water — just enough to make a thick, smooth paste. Not runny. Add garlic, peeled green mango, chilli and salt while grinding. Transfer to bowl and finish with – ml raw mustard oil on top. Mix gently. Consistency: thick, scoopable, like hummus.
