Sprouts Curry | Moong Sprouts Sabzi
Sprouts curry is a nutritious and delicious Indian dish made with sprouted mung beans or legumes, onion, tomatoes, and spices in an instant pot or stovetop pressure cooker.
Servings 4
Calories 609kcal
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
Calories: 609kcal | Carbohydrates: 105g | Protein: 38g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Sodium: 119mg | Potassium: 2122mg | Fiber: 28g | Sugar: 14g | Vitamin A: 660IU | Vitamin C: 20mg | Calcium: 234mg | Iron: 11mg