Sprouts curry is a healthy and delicious Indian dish made with sprouted moong beans, onion, tomatoes, and spices in an Instant pot or stovetop pressure cooker. This Sprouted mung sabzi goes perfectly with roti, paratha, or rice. Vegan, Vegetarian, and Gluten-free!
Incorporating sprouts into your daily diet is beneficial because they are nutrient-rich, high in fiber, and easy to digest. They are the ideal alternative for a quick supper; add them to salads like sprouted moong salad, chaats, sandwiches, rice dishes, or eat them plain with a dash of salt.
I love to sprout beans in the Instant Pot at home. Today, I am sharing another recipe called Sprouts Curry, made with mung sprouts. The preparation of this curry is very similar to that of whole green moong dal curry.
This dish can be prepared in about 30 minutes, making it excellent for a hectic weeknight supper. It's ideal for bachelors to try because there's no need to grind any masalas or other ingredients. It pairs well with chapati, or steamed basmati rice. You can also serve it as a soup.
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Ingredients
- Whole Green Moong Dal: Have soaked dried Green moong dal (mung beans) overnight and sprouted them. Check the recipe to make moong sprouts at home. You can easily find whole green mung dal or moong sprouts in Indian grocery stores.
- Onion: I used finely chopped red onions.
- Tomatoes: I used fully ripened, finely chopped Roma tomatoes. You can also puree them to make the base for this curry. Canned tomato sauce or crushed tomatoes also work very well.
- Ginger and Garlic: I used freshly minced ginger and garlic. You can also use ginger garlic paste.
- Spices: I have used turmeric, red chili powder, cumin powder, coriander powder, and garam masala as dry spices and cumin seeds for the whole spices.
- Lemon Juice: use fresh lemon or lime juice for the best flavor or amchur powder (dry mango powder) for tartness.
How to Make Moong Sprouts Curry in an Instant Pot
Press SAUTE on Instant Pot. Heat 1 tablespoon oil, then add 1 teaspoon cumin seeds, and let them splutter.
Then add 1 cup onion (finely chopped) and saute for 3-4 minutes or until onions turn light brown.
Add 1 tablespoon of minced ginger and garlic, and 2 green chilies (finely chopped) and saute till the raw smell of ginger-garlic disappears.
Then, add 1 cup of finely chopped tomatoes (or pureed tomatoes). Cook for 2-3 minutes till the tomatoes soften.
Add the following spices:
- ½ teaspoon turmeric
- 1 teaspoon red chili powder
- ½ teaspoon cumin powder
- 1 teaspoon coriander powder
- ½ teaspoon garam masala
- salt to taste
Mix well. Cook for another 1-2 minutes.
Next, add 3 cups of sprouted moong beans (or any sprouts of your choice) and 2-2.5 cups water. Mix well.
Also, deglaze the pot by ensuring no food particles are sticking to the bottom to avoid any BURN alerts.
Seal the lid securely and set the vent to "SEALING". Then, choose the "PRESSURE COOK/MANUAL" setting on high pressure and adjust the cooking time to 2 minutes.
Once the pot beeps, Let the pressure release naturally.
Lastly, remove the lid and add 1 tablespoon lemon juice and 2 tablespoons of finely chopped coriander leaves. Mix well.
Serve hot with chapati or basmati rice.
Stovetop Pressure Cooker Method
- Follow the same steps as the Instant Pot. Cook for 2 whistles on medium heat, then let the pressure release naturally.
Stovetop Pot Method
- Use a heavy-bottom pan or pot. Follow the same steps as the Instant Pot. Add the sprouted green moong dal and 3 cups of water. Cover the pan with a lid and cook on medium flame (approximately 15-20 minutes) until the sprouted lentils soften.
Serving Suggestions
Serve sprout moong curry recipe with
- Indian bread like rotis, or parathas
- Basmati rice, or jeera rice, paired with boondi raita, Indian cucumber salad, and pickle on the side.
Storage Suggestions
- Store: In the refrigerator, you can store the leftover sprouted moong sabzi in an airtight container for up to 2-3 days.
- Freeze: You can freeze the sprouts curry in freezer-safe containers or Ziploc bags for up to 4 weeks. However, the texture may vary slightly after freezing and thawing.
- Reheat: Reheat the sabzi in a microwave or stovetop until warm, and serve it with a side of your choice. If it's frozen, thaw it for a few hours on the kitchen counter and then reheat it.
Tips to Make Sprouts Curry Recipe
- Wash the Sprouts: Thoroughly wash the sprouted beans before using them in the recipe. This helps remove any dirt or impurities and ensures even cooking.
- Adjust the spices: Increase or decrease the amount of spices based on your spice level.
Variations
- Other Sprouts: You can either use mung bean sprouts or a mix of sprouted beans like mung beans, masoor (red lentils), matki (moth beans), or chickpeas.
- Add Veggies: You can add veggies like carrots, peas, and squash for added nutrition.
- Greens: To make this sprouts curry hearty, you can also add greens like baby spinach, kale, or collard greens after the pressure cooking cycle.
- Coconut Milk: To make the curry rich and creamy, you can cook the sprout curry with light coconut milk.
- Using Bhuna Masala: You can use ¾ cup of bhuna masala (onion tomato masala) in place of the onion, ginger, garlic, and tomato, in this recipe. Start by adding the oil and cumin seeds, then add the bhuna masala and sauté for about a minute. Next, add the ground spices and continue following the same recipe.
More Instant Pot Lentil and Bean Recipes
Sprouts Curry | Moong Sprouts Sabzi
Equipment
Ingredients
- 1 tablespoon oil
- 1 teaspoon cumin seeds
- 1 tablespoon ginger garlic minced
- 2 green chilies finely chopped
- 1 cup onion finely chopped
- 1 cup tomatoes finely chopped
- 3 cups sprouted moong (or any sprouts)
- 2-2 ½ cups water
- 1 tablespoon lemon juice
- 2 tablespoons coriander leaves
Spices
- ½ teaspoon turmeric
- 1 teaspoon red chili powder
- ½ teaspoon cumin powder
- 1 teaspoon coriander powder
- ½ teaspoon garam masala
- salt to taste
Instructions
Instant Pot Method
- Press SAUTE on Instant Pot. Heat oil, then add cumin seeds, and let them splutter.
- Then add onions and saute for 3-4 minutes or until onions turn light brown.
- Add minced ginger, garlic, and green chilies and saute till the raw smell of ginger-garlic disappears.
- Then, add finely chopped tomatoes (or pureed tomatoes). Cook for 2-3 minutes till the tomatoes soften.
- Add spices such as red chili powder, turmeric powder, cumin powder, coriander powder, garam masala, and salt. Mix well. Cook for another 1-2 minutes.
- Next, add the sprouted moong beans and water. Mix well.Also, deglaze the pot by ensuring no food particles are sticking to the bottom to avoid any BURN alerts.
- Seal the lid securely and set the vent to "SEALING". Then, choose the "PRESSURE COOK/MANUAL" setting on high pressure and adjust the cooking time to 2 minutes.Once the pot beeps, Let the pressure release naturally.
- Lastly, remove the lid and add lemon juice and coriander leaves. Mix well.
- Serve hot with chapati and basmati rice.
Stovetop Pressure Cooker Method
- Follow the same steps as the Instant Pot. Cook for 2 whistles on medium heat, then let the pressure release naturally.
Stovetop Pot Method
- Use a heavy-bottom pan or pot. Follow the same steps as the Instant Pot. Add the sprouted green moong dal and 3 cups of water. Cover the pan with a lid and cook on medium flame (approximately 15-20 minutes) until the sprouted lentils soften.
Notes
Tips
- Wash the Sprouts: Thoroughly wash the sprouted beans before using them in the recipe. This helps remove any dirt or impurities and ensures even cooking.
- Adjust the spices: Increase the decrease the amount of spices based on your spice level.
Variations
- Other Sprouts: You can either use mung bean sprouts or a mix of sprouted beans like mung beans, masoor (red lentils), matki (moth beans), or chickpeas.
- Add Veggies: You can add veggies like carrots, peas, and squash for added nutrition.
- Greens: To make this sprouts curry hearty, you can also add greens like baby spinach, kale, or collard greens after the pressure cooking cycle.
- Coconut Milk: To make the curry rich and creamy, you can cook the sprout curry with light coconut milk.
- Using Bhuna Masala: You can use ¾ cup of Bhuna Masala (Onion Tomato Masala) in place of the onion, ginger, garlic, and tomato, in this recipe. Start by adding the oil and whole spices, then add the Bhuna Masala and sauté for about a minute. Next, add the ground spices and continue following the same recipe.
Nutrition
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Hemanth
So tasty.
Bhavana Patil
Thank you Hemanth, I am glad you liked it.