Looking for a healthy, high-protein breakfast or snack?

These sprouted mung bean waffles are crispy, flavourful, and made with simple Indian ingredients. No fermentation needed! You can also use the same batter to make dosas or pancakes.

Sprouted mung beans are rich in fiber, antioxidants, and plant-based protein—making this recipe perfect for kids, adults, weight loss meal plans, and busy mornings.

How to make sprouts : https://www.7aumsuvai.com/2013/03/homemade-green-gram-sprouts.html

👉 Full Recipe in the Video
👉 Perfect for lunchboxes and evening snacks!

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Ingredients (Makes ~6–8 small waffles)

• 2 cups sprouted mung beans (about 1 cup dry mung beans soaked and sprouted)
• 1–2 green chilies, chopped (adjust to taste)
• 1″ piece ginger
• 2 garlic cloves
• Handful curry leaves
• Handful coriander leaves
• Salt, to taste
• 1 medium onion, finely chopped
• 1 medium carrot, grated
• Pinch asafoetida (hing)
• 1 tsp cumin powder
• Butter or oil for greasing
• Water, as needed

Method

1. Sprouting mung beans

Soak 1 cup mung beans in plenty of water overnight. Drain well next morning, place the beans in a bowl, cover with a damp cloth or paper towel, and keep the bowl in a warm, dark place (an unheated oven or cupboard). Rinse once a day if needed — sprouts usually appear within 24–48 hours. Sprouts should be short and fresh-looking.

2. Make the spice-green paste

Put 2 cups of sprouted mung beans in a blender. Add ginger, garlic, green chilies, curry leaves, coriander leaves and salt. Pulse to a coarse but cohesive paste — you want some texture, not a watery puree. Add a tablespoon or two of water only if the blender struggles; aim for a thick batter that holds shape.

3. Build the waffle batter

Transfer the paste to a mixing bowl. Add the finely chopped onion and grated carrot for moisture, crunch and sweetness. Stir in a pinch of asafoetida (helps digestion and adds umami) and 1 tsp cumin powder. Check seasoning and adjust salt. The batter should be thicker than pancake batter — spoonable and not runny. If too thick, add a tablespoon of water; if too thin, fold in a tablespoon of chickpea flour (optional) to firm it.

4. Cook in a waffle maker

Preheat your waffle maker according to the manufacturer’s instructions and lightly grease with butter or oil. Spoon in an appropriate scoop of batter and gently spread if needed — don’t overfill. Close the lid and don’t open while it cooks; keep it closed until steam has reduced and the waffle surface looks set. Depending on your machine, this takes ~3–6 minutes. Cook until edges are crisp and golden.

5. Serve and store

Serve immediately with coconut chutney, mint yogurt dip, or ketchup. Leftover waffles keep well in the fridge for 2–3 days — reheat in a toaster or oven to crisp up. The batter can be refrigerated for 24 hours or used to make dosas/pancakes instead of waffles.

Why sprouted mung?

Sprouting increases bioavailability of nutrients, reduces anti-nutrients like phytic acid, and improves digestibility. Sprouted mung is a good source of plant protein, fiber, vitamin C, folate and antioxidants — making these waffles a nutritious breakfast or snack.

Tips & Variations

• Kid-friendly: Reduce chilies and finely grate vegetables so kids enjoy the texture.
• Crispier waffles: Add 1–2 tbsp rice flour or semolina to the batter.
• Gluten-free: Keep as-is — naturally gluten-free. Add 1 tbsp chickpea flour if batter is too loose.
• Dosa option: Spread thin on a hot griddle and cook like a dosa for a different texture.
• Make-ahead: Cooked waffles freeze well — stack with parchment between and freeze up to 1 month.