A nutritious sprouted green lentil curry made in the Instant Pot or on the stovetop. Mung bean sprouts simmered in a flavorful onion-tomato sauce with ginger, garlic, and aromatic spices. Perfectly paired with roti, paratha, or rice.
This delicious curry features sprouted mung beans. Recently, I shared a method for sprouting lentils traditional method and in an Instant Pot. I wanted to share our favorite way to use those sprouted lentils. Keeping sprouted lentils on hand makes it easy to prepare this curry anytime.
You can prepare sprouted lentil curry either as a dry stir fry or as a soup. Here, I have made a soupy version. You can make this as a stew by simply adding vegetables like carrots, celery, and spinach to make a sprouted lentil stew.
Incorporating sprouts into your weekly diet is beneficial because they are nutrient-dense and easy to digest. This sprouts curry offers a delightful twist on the traditional green moong dal recipe.
This recipe will also work perfectly with Moth (Turkish Gram) or Masoor (Brown Lentils) sprouts.
I have provided instructions for making this Sprouts Curry using an Instant Pot, a stovetop pressure cooker, and a saucepan.
Enjoy sprouts curry? Try these mixed sprouts curry or sprouts salad, so good!
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?
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.
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
Equipment
Ingredients
- 3 cups Sprouted Moong Dal or sprouted Moth/Masoor
- 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
- 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.
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.
- Sprouts 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.
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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