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mixed sprouts curry

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
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Main Course, Side Dish
Cuisine North Indian
Servings 4
Calories 122 kcal

Equipment

Ingredients
 
 

  • 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.

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