Sprouts Curry (Moong Sprouts Sabzi)
A high-protein 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, a quick, satisfying main that pairs perfectly with roti, paratha, or rice.
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
Nutrition Facts
Sprouts Curry (Moong Sprouts Sabzi)
Amount per Serving
Calories
186
% Daily Value*
Fat
4
g
6
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
0.3
g
Monounsaturated Fat
1
g
Cholesterol
10
mg
3
%
Sodium
55
mg
2
%
Potassium
267
mg
8
%
Carbohydrates
30
g
10
%
Fiber
8
g
33
%
Sugar
6
g
7
%
Protein
12
g
24
%
Vitamin A
319
IU
6
%
Vitamin C
19
mg
23
%
Calcium
38
mg
4
%
Iron
1
mg
6
%
* 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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