Sprouts Curry is a hearty and nourishing dinner recipe. Whole Mung ( moong ) bean sprouts are simmered in a savory Indian Spicy masala broth to make this scrumptious dinner.
A curry fan’s delight, it always gets great reviews ! It is super easy yet satisfying meatless meal that’s full of spicy goodness!
This Vegan and Gluten-free dinner curry is quick to make in electric pressure cooker like InstantPot or stovetop.
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Growing up in India, the Sprouts Curry made routine appearance on our weekly dinner menu. Popularly called as ” modachi usal ” or ” sundal “, many times a mix of the beans and lentil was used to make it Mixed Sprouts Curry.
Our typical meal included a dry veggie curry, a lentil curry, rice, roti and raita accompanied by some pickles, chutney or papad.
These heirloom recipes were geared towards a balanced and healthy meal without calorie counting.
My mom used to make delicious curries with variety of beans and lentils including Mung beans, Matki ( moth beans ) Masur ( Red lentils ) Chavali ( black eyed peas) and Kala Chana ( black chickpeas )
I plan on sharing her recipes of these curries. Often in the midst of cooking gourmet food, we miss out on traditional classic recipes.
I am making it a point to cook these classic , traditional recipes with modern twist and share with our readers.
IS SPROUTS CURRY HEALTHY ?
This recipe is naturally Vegan and Gluten free meal full of nutrients. Loaded with a full serving of rich high-quality plant protein, bean or lentil sprouts are one of the most inexpensive superfoods you can find.
This vegetable curry is also very low in fat calories and high in fiber.
It is full of essential vitamins and nutrients including potassium, Vitamin C, folate, Vitamin K, Vitamin A, beta carotene and antioxidants.
WHAT ARE THE INGREDIENTS OF SPROUTS CURRY
Whole Moong ( Mung ) Sprouts: Check out this post on how to make sprouts at home.
Spices – The curry is flavored with Garam Masala which is classic Indian Spice blend of warming spices like cinnamon, cardamom and cloves to name a few. Additionally coriander – cumin powder adds classic, rustic curry flavors.
Curry essentials : Onion, minced ginger and garlic add depth of flavors. Lemon and cilantro for garnish. I don’t use tomatoes in this curry, but feel free to use it if you like. You can also use fresh or frozen coconut to thicken the curry.
Oil tempering: For typical tadka / oil tempering, we use oil , black mustard seeds , cumin seeds , turmeric powder, red chili powder and a bay leaf. If you have it easily available, pinch of asafetida and few fresh curry leaves also taste wonderful.
Here are some of our delicious Indian food recipes. Be sure to include them in your weekly menu planning. These easy recipes are wholesome and easy to make. Let us know which one is your favorite in the comment below.
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- 4 cups Sprouted Whole Moong
- 3-4 cups of water
- 1 small Onion diced
- 1 teaspoon Garlic minced
- 1 teaspoon Ginger grated
- 1 teaspoon Lemon juice
- Cilantro leaves chopped, to garnish
Tadka / oil tempering / Spices
Electric Pressure Cooker - Instant Pot method
Start the instant pot in SAUTE mode and heat oil in it. Add mustard and cumin seeds, bay leaf and let them sizzle.
Add onions , ginger and garlic. Saute for 2-3 minutes until the onions become golden brown. Add rest of the spices and stir. Add the sprouts and water. Stir well. Press CANCEL.
Close the instant pot lid with valve at SEALING position.
Press MANUAL or PRESSURE COOK mode for 2 minutes. When the instant pot beeps, press Cancel ( don't let it go to KEEP WARM mode)
Wait for about 5 minutes and then release the pressure by moving the valve from SEALING to VENTING.
Open the lid and add lemon juice and cilantro. Stir well. Your sprouted green moong curry is ready. Serve warm.
Stovetop Pressure Cooker Method
Follow the same instructions as above for stovetop pressure cooker about sauting everything in oil tempering and add water. Close the lid and cook on medium high heat for 2 whistles. Let the pressure release naturally.
Stovetop Saucepan Method
Follow the same steps about oil tempering and sauteing the sprouts. Add water to the saucepan. Cover with a lid and cook until the sprouts are tender and soft. Keep stirring occasionally. This will take about 15-20 minutes. Turn off the heat when curry is ready to serve.
Enjoy sprouts curry with roti, naan, bread, quinoa or rice.
To make this curry WFPB , simply skip the oil.
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Instant Pot DUO Plus 60, 6 Qt 9-in-1 Multi- Use Programmable Pressure Cooker, Slow Cooker, Rice Cooker, Yogurt Maker, Egg Cooker, Sauté, Steamer, Warmer, and Sterilizer
Organic Ginger Garlic Paste 10 Ounce - 24 Mantra Organic
Rani Garam Masala Indian 11 Spice Blend 3oz (85g) All Natural | Vegan | Gluten Free Ingredients | Salt Free | NON-GMO
Serving Bowl Karahi Indian Dishes Serveware Set of 2
Rani Dhana-Jeeru (Coriander-Cumin Blend 50-50) Powder 16oz (1lb) 454g ~ Natural Salt Free | Vegan | Gluten Free Ingredients | NON-GMO
Aheli Indian Copper Gravy Serveware Bucket for Serving Dal and Curry Dishes Tableware 5 inch Diameter
Nutrition Information:Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 174Total Fat: 3gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 127mgCarbohydrates: 28gFiber: 11gSugar: 3gProtein: 10g
Nutritional values are provided as a courtesy and the values are approximate. The values will change depending on the exact ingredients, measurements and brands used. As always, for specific health issues and dietary requirements please consult medical professional.