A nutritious sprouted moong dal curry made in the Instant Pot or on the stovetop. Mung bean sprouts simmer in a flavorful onion-tomato sauce with ginger, garlic, and aromatic spices for a comforting, protein-packed curry that comes together in under 30 minutes.
This sprouts curry, also known as moong sprouts sabzi is one of those recipes I make on repeat. Recently, I shared how to sprout lentils at home using the traditional method and in the Instant Pot, and this curry is my favorite way to use those sprouts. Once you have a batch of sprouted moong on hand, this curry comes together quickly with simple pantry spices.
You can make this dish two ways: as a soupy curry (what I'm sharing here) or as a dry sabzi stir-fry. If you'd like it more like a stew, simply add vegetables like carrots, celery, or spinach.
What makes sprouted moong especially worth adding to your weekly rotation is that sprouting increases the protein bioavailability and fiber content of the lentils while making them easier to digest than unsprouted dal, more on that below. This sprouts curry is a delicious, protein-rich twist on traditional green moong dal.
This recipe also works well with moth bean (Turkish gram) or masoor (brown lentil) sprouts if you'd like to switch things up.
I've included instructions for the Instant Pot, a stovetop pressure cooker, and a regular saucepan, so however you cook, you're covered.
Love sprouts? Try mixed sprouts curry or sprouts salad next.
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Why You'll Love This Sprouts Curry
- High in plant protein - sprouted moong dal is one of the most protein-dense vegetarian ingredients you can keep on hand, making this a satisfying main, not just a side. More high-protein Indian vegan recipes.
- Easy to digest - sprouting breaks down some of the complex starches and anti-nutrients in dried lentils, which is why sprouted moong tends to sit lighter than regular dal.
- One-pot and fast - once your moong is sprouted, this curry is ready in under 30 minutes.
- Naturally gluten-free and vegan - just use oil instead of ghee.
- Meal-prep friendly - keep sprouted moong in the fridge and this curry is a 20-minute dinner any night of the week.
Health Benefits of Sprouted Moong
Sprouted moong beans are a staple in Indian home cooking, and for good reason. Sprouting increases the availability of certain vitamins (like vitamin C and B vitamins) and makes the protein and minerals in the lentils easier for your body to absorb. Sprouted moong is also lower in starch than cooked, unsprouted dal, which is part of why this curry tends to feel lighter on the stomach.
A serving of this sprouts curry provides a solid amount of plant-based protein and fiber, making it a great option if you're looking to add more protein to a vegetarian or vegan diet without relying on paneer or soy. It pairs especially well with a whole grain like brown rice or millet roti to round out the amino acid profile of the meal.
How to make Sprouts Curry in the Instant Pot
Note: You can skip Step 1 - Step 3, and use homemade Bhuna Masala to make this dal with just 4 simple ingredients. You'll need ¾ cup of homemade Bhuna Masala, moong sprouts, water, and salt to taste.
Step 1: Heat oil in the Instant Pot and add cumin seeds, allow them to sizzle.
Step 2: Next, add the onions, ginger, and garlic, fry them until the onions turn golden brown.
Step 3: Add the tomatoes and spices, and stir well.
Step 4: Add the sprouted lentils and water, and mix well. Place the lid on with the vent in the sealing position.
Step 5: Cancel the sauté function and set the Instant Pot to high pressure for 2 minutes.
Step 6: Allow the pressure to release naturally.
Step 7: Open the pot, add garam masala, lemon juice to the sprouted moong curry, and stir well.
Step 8: Garnish with fresh cilantro and serve hot with roti, paratha, or rice.
How to make Sprouts Curry on the stovetop
Follow the same steps as Instant Pot for the stovetop pressure cooker. Cook on high pressure for two whistles and let the pressure release naturally.
You can also prepare this sprouted moong bean curry in a saucepan on the stovetop. Follow the same steps as above. Add the sprouts and water to the saucepan, cover with a lid, and cook until the sprouted lentils soften, which takes about 8-10 minutes. Stir the curry occasionally.
How to make Sprouts Sabzi (Dry Stir-Fry)
You can also prepare sprouted lentils as a dry sabzi stir fry (subzi) by adding only 1 cup of water during cooking. The water will fully be absorbed, ensuring the sprouts are well-cooked.
When moth beans are used to prepare a stir-fry with grated coconut, it is known as Matki Usal in Marathi cuisine.
Storage & Meal Prep Tips
This sprouts curry is excellent for meal prep:
- Refrigerator: Store in an airtight container for up to 4 days. The flavor actually deepens after a day in the fridge.
- Freezer: Cool completely and freeze in individual portions for up to 2 months. Thaw overnight in the fridge and reheat on the stovetop or microwave, adding a splash of water if it's thickened too much.
- Make-ahead sprouts: If you sprout a large batch of moong at once (see my sprouting guide), you can portion and freeze the raw sprouts too, so this curry is ready to cook any night with no prep.
- Reheating: Reheat gently over low heat, stirring occasionally and adding water as needed to loosen the curry back to your preferred consistency.
Frequently Asked Questions
Yes. Skip the onion and garlic, and add a pinch of hing (asafoetida) with the cumin seeds for flavor instead. The curry will be slightly milder but still delicious.
Fresh sprouted moong keeps well in an airtight container in the fridge for 3-4 days. Rinse and pat them dry before storing to help them last longer.
Absolutely. Store-bought mung bean sprouts work fine in this recipe, just give them a quick rinse before adding them to the pot.
Yes. Sprouted moong is naturally high in protein and fiber and relatively low in calories, which makes this curry a filling option that fits well into both high-protein and weight-conscious meal plans.
Moong dal curry uses dried, soaked, or cooked split lentils, while sprouts curry uses lentils that have been sprouted first. Sprouting changes the texture (slightly firmer bite) and is generally considered easier to digest and more nutrient-dense than using unsprouted dal.
Yes, stir in a splash of coconut milk at the end for a richer, slightly sweet variation.
This sprouts stir fry makes a fantastic salad or a snack. It's great for lunches own its own or pair it with roti or paratha.
Add a raita on the side along with this sprouts curry for a delicious meal.
Enjoy this nutritious and easy-to-make Sprouts Curry!
Check out more lentil recipes:
Sprouts Curry (Moong Sprouts Sabzi)
Equipment
Ingredients
- 3 cups Sprouted Moong Dal (or store-bought mung bean sprouts; Moth/Masoor sprouts also work)
- 1 medium Onion chopped
- 2 medium Tomato chopped
- 1-2 Green Chili Pepper chopped; adjust to taste
- 3-4 cloves Garlic minced
- ½ inch Ginger grated
- 1 tablespoon Ghee or Oil ;For vegan, use oil
- 2 cup Water
- Freshly squeezed lemon juice or ¼ teaspoon amchur; adjust to taste
- Cilantro leaves chopped, to garnish
- Spices
- 1 teaspoon Cumin seeds Jeera
- 1.5 teaspoon Coriander powder Dhaniya powder
- ¼ teaspoon Ground Turmeric Haldi powder
- ¼ teaspoon red chili powder; adjust to taste
- ½ teaspoon Garam Masala
- salt to taste
Instructions
Instant Pot Sprouts Curry
- Heat oil in the Instant Pot and add cumin seeds, allow them to sizzle.
- Next, add the onions, ginger, and garlic, fry them until the onions turn golden brown.
- Add the tomatoes and spices, and stir well.
- Add the sprouted lentils and water, and mix well. Place the lid on with the vent in the sealing position.
- Cancel the sauté function and set the Instant Pot to high pressure for 2 minutes.
- Allow the pressure to release naturally.
- Open the pot, add garam masala, lemon juice to the sprouted moong curry, and stir well.
- Garnish with fresh cilantro and serve hot with roti, paratha, or rice.
Stovetop Pressure Cooker Method
- Follow the same steps as Instant Pot for the stovetop pressure cooker. Cook on high pressure for two whistles and let the pressure release naturally.
Stovetop Saucepan Method
- You can also prepare this sprouted moong bean curry in a saucepan on the stovetop. Follow the same steps as above. Add the sprouts and water to the saucepan, cover with a lid, and cook until the sprouted lentils soften, which takes about 8-10 minutes. Stir the curry occasionally.
Dry Sabzi Method (Optional)
- For a dry sabzi instead of a curry, reduce the water to 1 cup. The water will fully absorb during cooking, leaving you with a dry stir-fry style sprouts sabzi.
Notes
- Here's a complete guide to sprouting beans and lentils at home.
- You can skip Step 1 - Step 3, and use homemade Bhuna Masala to make this dal with just 4 simple ingredients. You'll need ¾ cup of homemade Bhuna Masala, moong sprouts, water, and salt to taste.
- Green Chili Pepper: I normally use Thai, Birdeye or Serrano Chili Pepper in my recipes, adjust to your taste.
- For Vegan Curry: Use oil when tempering in step 1.
- For a creamier curry, stir in a splash of coconut milk after pressure cooking.
- Leftovers keep in the fridge for up to 4 days, or freeze in portions for up to 2 months. Reheat with a splash of water to loosen the consistency.
- No onion, no garlic version: skip the onion and garlic, and add a pinch of hing with the cumin seeds instead.
Nutrition
Disclaimer
Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.
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