Sprouts Curry - Instant Pot & Stovetop

Sprouts curry recipe is a nutritious and delicious Indian dish made with sprouted mung beans (moong) or legumes, onion, tomatoes, and spices in an instant pot or stovetop pressure cooker. This Sprout moong sabzi is Vegan, Vegetarian, and Gluten-free!

Sprouts are the perfect example of how being healthy need not be monotonous. They are tiny, plump seeds that give everyday foods flavor and texture while being nutrient-dense.

Sprouts are the ideal alternative for a quick supper; add them to salads, top burgers, and sandwiches, chaats, or eat them plain with a dash of salt. We present another recipe for sprouts to add to the extensive collection. The dish is known as Moong Sprouts Curry.

This quick dish may be prepared in about 30 minutes. Excellent for supper on a hectic weeknight. This dish is ideal for bachelors to attempt because there is no need to grind any masalas or other ingredients. This dish is best served with chapati and steamed rice. 

Jump to:

• Moong Sprouts Curry Recipe Ingredients
• How to Make Moong Sprouts Curry in an Instant Pot
• Serving Suggestions
• Storage Suggestions
• Tips to Make Sprouts Curry Recipe
• Variations
• More Moong Recipes
• More Vegan Instant Pot Curry Recipes
• Moong Sprouts Sabzi

Moong Sprouts Curry Recipe Ingredients

Here is the list of ingredients to make the moong sprouts sabzi recipe at home.

• 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 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.
• Oil: use any cooking oil of your choice.
• Spices: I have used turmeric, red chili powder, cumin powder, coriander powder, and garam masala as dry spices. Used cumin seeds for 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 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 or till the mixture thickens.

Add spices like red chili powder, turmeric powder, cumin powder, coriander powder, garam masala, and salt. Mix well. Cook the masala until the oil oozes out from the sides.

Next, add the sprouted moong beans and water. Mix well.

Also, Deglaze the pot, i.e., make sure there is no food particle sticking to the pot to avoid BURN alerts.

Furthermore, close the lid on the pot, and turn the pressure valve to the SEALING position. Set the pot to 'MANUAL/PRESSURE COOK' (High Pressure) and set the timer to 2 minutes.

Once the pot beeps, do a NATURAL PRESSURE RELEASE (NPR).

Lastly, remove the lid away from you, and add lemon juice and coriander leaves.

Serve hot with chapati and basmati rice.

Stovetop Pressure Cooker Method

• Follow the same steps as above for stovetop pressure cooker. Cook for 2 whistles on high heat, then release the pressure naturally.

Stovetop Pot Method

• Use a Heavy bottom pan or pot. Follow the same steps as above. 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, parathas, or chapati.
• 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: Wash the sprouted beans thoroughly before using them in the recipe. This helps to remove any dirt or impurities and ensures that they cook evenly.
• 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, moth, 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. Add the oil and whole spices. Then add the Bhuna Masala and saute for about a minute. Then, add the ground spices and follow the same recipe. 

More Moong Recipes

• Moong Dal Curry
• Moong Dal Tadka
• Moong Dal Chilla
• Spinach Moong Dal Dosa
• Moong Dal Payasam
• Mung Dal Khichdi
• Quinoa Khichdi

More Vegan Instant Pot Curry Recipes

• Cauliflower Coconut Curry
• Rajma Masala
• Black Eye Pea Curry (Lobia Curry)
• Lauki (Bottle gourd) Sabji
• Whole Green Moong dal
• Green Lentil Curry

If you’ve tried this healthy moong sprouts curry recipe or any other recipe on Indianveggiedelight, then don’t forget to rate the recipe. You can also follow me on Instagram and Facebook to see the latest recipes!