Mixed Sprouts Curry Recipe (Vegan, Gluten-Free & Easy)

This mixed sprouts curry is one of the most wholesome, nourishing dishes you can make with simple pantry staples. It's made by simmering a combination of sprouted lentils, beans, nuts, and seeds in a lightly spiced onion-tomato gravy - what we call a thin "tari" in Hindi. One bowl with rice or roti, and you've got a hearty, satisfying, plant-based meal.

The best part? This recipe is endlessly flexible. Use just one type of sprouted lentil or beans, or mix several together like I do here. I like to add sprouted peanuts and fenugreek seeds (methi) for extra crunch and nutrition, but that's completely optional.

For this batch, I used an equal ¼ cup each of mung beans (whole moong), moth beans (matki), kala chana, black-eyed peas (lobia), raw peanuts, and a teaspoon of fenugreek seeds (methi dana). If you need a refresher on sprouting, check out my guide on how to grow sprouts (lentils and beans) - it walks through the whole process step by step.

Why You'll Love This Mixed Sprouts Curry

• A good source of plant protein and fiber - sprouted lentils and beans are among the best plant-based protein sources, making this a smart addition to a vegetarian or vegan diet.
• Naturally vegan and gluten-free - no dairy, no flour, no shortcuts needed.
• One-pot and beginner-friendly - everything cooks together in the Instant Pot, stovetop pressure cooker, or a simple saucepan.
• Great for meal prep - make a big batch and it keeps well in the fridge or freezer for busy weeknights.
• Budget-friendly - built from pantry staples like dried lentils and beans you probably already have.

What Is Mixed Sprouts Curry?

Mixed sprouts curry - sometimes called sprouts usal, is a North Indian style curry made by pressure-cooking sprouted lentils and beans, then simmering them in a masala base of onion, tomato, ginger, garlic, and warming spices like cumin, coriander, turmeric, and garam masala. The result is a thin, soupy curry with a "tari" you can mop up with roti or pour over steamed rice.

It's a wonderful way to use sprouts beyond the usual salad. Sprouting lentils and beans makes them easier to digest, cooks them faster, and boosts their nutritional value, which is exactly why this dish has been a weekly staple in Indian homes for generations.

Ingredients You'll Need

Mixed sprouts: I used sprouted mung beans (whole moong), moth beans (matki), black-eyed peas (lobia), kala chana, raw peanuts, and fenugreek seeds (methi dana) - about ¼ cup of each before sprouting, which yields roughly 3 cups of sprouts. You can use just one type of lentil or bean, or any combination you have on hand.

For the curry base: onion, tomato, ginger, garlic, and green chili form the foundation of the masala.

Whole spices: cumin seeds (jeera) and a dried bay leaf (tej patta) for tempering, plus a pinch of asafoetida (hing) for flavor and digestibility.

Spice powders: coriander powder, red chili powder, turmeric powder, garam masala, and dried mango powder (amchur) for a touch of tang.

For garnish: fresh cilantro and a squeeze of lemon juice right before serving brighten up the whole dish.

Tip: If a spice or ingredient isn't available, this curry is forgiving - swap in what you have. The base ratios of sprouts, water, and spices stay roughly the same regardless of which lentils or beans you use.

How to Make Mixed Sprouts Curry

Instant Pot Method

1. Turn on Sauté (More). Add oil, cumin seeds, bay leaf, and chopped onions. Sauté for 3-5 minutes, until the onions turn translucent.
2. Add chopped garlic and sauté for about 30 seconds, until fragrant.
3. Add chopped tomato, ginger, and green chili, along with the dry spices - coriander powder, red chili powder, turmeric powder, and dried mango powder. Sauté for 3-5 minutes, until the tomatoes soften. Note: hold off on the garam masala - add it after pressure cooking.
4. Add the mixed sprouts, water, and salt to taste. Secure the lid with the vent in the sealing position.
5. Pressure Cook on High for 4 minutes. Let the pressure release naturally for about 10 minutes, then release any remaining pressure manually.
6. Stir in the garam masala and lemon juice.
7. Garnish with fresh cilantro and serve hot with steamed rice, roti, or paratha.

Stovetop Pressure Cooker Method

Follow the same steps as the Instant Pot method above. Once the sprouts, water, and salt are added, close the lid and cook on high pressure for 2 whistles, then let the pressure release naturally before opening.

Stovetop Saucepan Method (No Pressure Cooker)

You can absolutely make this without a pressure cooker. Follow the same sautéing steps in a saucepan, then add the sprouts and water. Cover with a lid and simmer until the sprouts are soft, about 10-15 minutes, stirring occasionally. Add a splash of water if the curry looks dry before the sprouts are fully cooked.

Expert Tips

• Don't overcook the sprouts. Overcooking breaks them down and reduces both texture and nutritional value. They should be soft but still hold their shape.
• Adjust the consistency to your liking. This curry is traditionally thin and soupy ("tari"), but you can simmer it longer with less water for a thicker, dry sabzi-style dish.
• Add garam masala at the end. Stirring it in after pressure cooking keeps the flavor bright instead of dulling it during cooking.
• Taste and adjust salt and lemon at the end - sprouted lentils can vary slightly in flavor depending on how long they were sprouted.
• Make a double batch. This curry reheats and freezes beautifully, so it's worth doubling for easy weeknight meals.

Variations

Turn it into a hearty stew: Add chopped carrots, celery, spinach, or kale along with the sprouts for a heartier, vegetable-packed sprouted lentil stew.

Make it a dry sabzi: Use less water and simmer uncovered for a few extra minutes at the end to evaporate excess liquid, until the curry coats the sprouts rather than pooling around them.

Use just one type of sprout: This recipe works beautifully with only mung bean sprouts or only moth bean sprouts if that's what you have on hand - no need to track down a full mix.

Storage and Make-Ahead Tips

Let the curry cool completely, then store it in an airtight container in the refrigerator for up to 4 days. It also freezes well for up to 2 months - freeze in individual portions for quick weeknight meals.

To reheat, warm it on the stovetop over medium heat or in the microwave, adding a splash of water if the curry has thickened too much. Taste and adjust the lemon juice and salt after reheating, since flavors mellow with storage.

Serving Suggestions

Mixed sprouts curry is traditionally served over steamed white rice (chawal), with a side of yogurt and onion salad. It's equally good with roti, paratha, gluten-free jowar roti, or bajra roti or simply dip crusty bread into the soupy curry.

For a complete meal, I like to pair it with Gobi Aloo (Indian cauliflower potato stir fry) or Aloo Suva (Indian fried dill potatoes) on the side.

Frequently Asked Questions

More Indian Recipes

• Dal Makhani (Madras Lentils)
• Punjabi Chole (Chana Masala)
• Lobia Masala (Black-Eyed Peas Curry)
• Kala Chana Masala (Black Chickpea Curry)
• Green Moong Dal

Mixed Sprouts Curry

Jyoti Behrani

Mixed sprouts curry is a wholesome Indian curry made with sprouted lentils, beans, nuts, and seeds, simmered in a lightly spiced onion-tomato gravy. Naturally vegan and gluten-free, ready in 30 minutes.

5 from 5 votes

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 10 minutes mins

Total Time 20 minutes mins

Course Main Course, Side Dish

Cuisine North Indian

Servings 4

Calories 122 kcal

Equipment

• Instant Pot

Ingredients

 

US CustomaryMetric

 

1x2x3x

• ▢ 3 cups mixed sprouts
• ▢ 1 medium onion chopped
• ▢ 2 medium tomatoes chopped
• ▢ 1-2 green chili adjust to taste
• ▢ ½ inch ginger chopped
• ▢ 2-3 cloves garlic chopped
• ▢ 2 tablespoon oil
• ▢ 1 teaspoon cumin seeds Jeera
• ▢ 1 bay leaf Tej Patta
• ▢ ⅛ teaspoon asafoetida Hing
• ▢ 2 cups water
• ▢ salt to taste
• ▢ DRY SPICES
• ▢ 2 teaspoon coriander powder
• ▢ ½ teaspoon red chili powder adjust to taste
• ▢ ½ teaspoon turmeric powder
• ▢ 1 teaspoon garam masala adjust to taste
• ▢ ½ teaspoon dried mango powder Amchur powder
• ▢ FOR GARNISH
• ▢ A handful of fresh cilantro chopped
• ▢ 1 lemon Freshly squeezed lemon juice adjust to taste

Instructions

 

Instant Pot Mixed Sprouts

• Turn on sauté (more). Add oil, cumin seeds, bay leaf, and chopped onions. Sauté for 3-5 minutes, or until onions are translucent.
• Add chopped garlic, and sauté for 30 seconds.
• Add chopped tomato, ginger, and green chili. Dry spices – coriander powder, red chili powder, turmeric powder, dried mango powder. Sauté for 3-5 minutes, or until tomatoes are soft.

  Note: Add garam masala after pressure cooking the sprouts.
• Add mixed sprouts, water, and salt to taste. Close the lid with a vent in the sealing position.
• Turn on Pressure Cook (high) for 4 minutes. Let pressure release naturally, around 10 minutes, and then release the remaining pressure manually.
• Add garam masala, and lemon juice.
• Garnish with some fresh coriander. Serve hot with steamed rice, roti or paratha.
• Enjoy this nutritious and easy-to-make Mixed Sprouts Curry!

Stovetop Pressure Cooker Sprouts Curry

• Follow the same steps as above for the stovetop pressure cooker. Cook on high pressure for 2 whistles and let the pressure release naturally.

How To Make Sprouts Curry On Stovetop?

• Follow the same steps as above. Add the sprouts and water to the saucepan. Cover with a lid and cook until the sprouts are soft. This will take about 10-15 minutes. Stir the curry at regular intervals.

Notes

For this mixed sprouts curry, I took an equal quantity, ¼ cup each of mung beans (whole moong), moth beans (matki), Kala chana, black-eyed peas (lobia), raw peanuts, and a teaspoon of fenugreek seeds (methi dana).

I used the guide How to grow sprouts - lentils and beans which I have already shared on my blog.

Note the cooking time as follows:

1. For mung bean sprouts, pressure cook 2 minutes
2. For moth bean sprouts, pressure cook 1 minute.
3. For black-eyed peas sprouts and Kala Chana sprouts, pressure cook 4 minutes.

I used a combination of lentils & beans for this recipe, and pressure cooked for 4 minutes. 

Storage: Store leftovers in an airtight container in the fridge for up to 4 days, or freeze for up to 2 months.

Consistency: This curry has a thin, soupy 'tari' consistency by design. For a drier sabzi-style dish, simmer uncovered for a few extra minutes after pressure cooking.

Nutrition

Nutrition Facts

Mixed Sprouts Curry

Amount per Serving

Calories

122

% Daily Value*

Fat

 

8

g

12

%

Saturated Fat

 

1

g

6

%

Trans Fat

 

0.03

g

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

5

g

Sodium

 

58

mg

3

%

Potassium

 

345

mg

10

%

Carbohydrates

 

12

g

4

%

Fiber

 

4

g

17

%

Sugar

 

6

g

7

%

Protein

 

4

g

8

%

Vitamin A

 

612

IU

12

%

Vitamin C

 

23

mg

28

%

Calcium

 

43

mg

4

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

Disclaimer

Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

Tried this recipe?Mention @livingsmartandhealthy or tag #livingsmartandhealthy

Follow Me On PinterestFollow @livingsmartandhealthy!