Sprouts Curry
User Reviews
4.9
24 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
20 mins
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Total Time
30 mins
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Servings
4
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Calories
246 kcal
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Course
Main Course
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Cuisine
Indian
Sprouts Curry
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Sprouted green lentils curry packed full of nutrition made in the instant pot or stovetop. Mung bean sprouts cooked in an onion-tomato sauce with ginger, garlic and aromatic spices. This curry goes perfectly with roti, paratha or rice.
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Ingredients
- 1 tablespoon ghee or oil
- 1 teaspoon cumin seeds aka Jeera
- 1 green chili pepper chopped (optional
- 1 cup onion diced
- 1 cup tomato diced
- 1/2 tablespoon garlic minced
- 1/2 tablespoon ginger grated
- 3 cups sprouted moong dal or sprouted Moth/Masoor
- 2 cup water
- 1 teaspoon lime juice or amchur
- cilantro chopped, to garnish, leaves
Spices
- 1.5 teaspoon coriander powder dhaniya powder
- 1/4 teaspoon turmeric powder ground, aka Haldi powder
- 1 teaspoon Kashmiri red chili powder
- 1/2 teaspoon garam masala
- 1 teaspoon salt
Instructions
Instant Pot method
- Start the instant pot in SAUTE mode and heat oil in it. Add cumin seeds, green chili and saute for 30 seconds.
- Add onions, ginger and garlic. Saute for 2-3 minutes until the onions become golden brown.
- Add tomato, spices and stir.
- Add lentils and water. Stir well. Press CANCEL and close the instant pot lid with vent in sealing position.
- Press MANUAL or Pressure Cook mode for 2 minutes. When the instant pot beeps, let the pressure release naturally (NPR).
- Open the lid and add lime juice and cilantro. Stir and sprouted green moong dal is ready to be served.
Stovetop Pressure Cooker Method
- Follow the same steps as above for stovetop pressure cooker. Cook on high pressure for 2 whistles and let the pressure release naturally.
Stovetop Saucepan Method
- Follow the same steps as above, add the sprouts and 3 cups water to the saucepan. Cover with a lid and cook until the sprouted lentils soften. This will take about 15-20 minutes. Stir the curry at regular intervals.
- Enjoy sprouts curry with roti, paratha or rice.
Equipments used:
Notes
- Green Chili Pepper: I typically use Thai, Birdeye or Serrano Chili Pepper in my recipes. Don't forget to adjust to your taste.
- Vegan variation: Use oil when tempering in step 1.
- Sprouts Stir Fry Variation: You can also make sprouted lentils as a dry stir fry (subzi), add just 1 cup of water when cooking. The water will get all soaked and the sprouts will be well cooked.
- Matki Usal Variation: When this sprouts stir fry is made with moth beans and cooked with grated coconut, it is called Matki Usal in Marathi. I would add about 1/4 cup of grated coconut along with moth beans in the above recipe before pressure cooking.
- Created: This recipe was created in a 6qt Instant Pot DUO60 Multi-use Pressure Cooker.
Nutrition Information
Show Details
Calories
246kcal
(12%)
Carbohydrates
40g
(13%)
Protein
13g
(26%)
Fat
5g
(8%)
Saturated Fat
3g
(15%)
Cholesterol
10mg
(3%)
Sodium
646mg
(27%)
Potassium
810mg
(17%)
Fiber
10g
(40%)
Sugar
7g
(14%)
Vitamin A
518IU
(10%)
Vitamin C
13mg
(14%)
Calcium
90mg
(9%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 246 kcal
% Daily Value*
| Calories | 246kcal | 12% |
| Carbohydrates | 40g | 13% |
| Protein | 13g | 26% |
| Fat | 5g | 8% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 10mg | 3% |
| Sodium | 646mg | 27% |
| Potassium | 810mg | 17% |
| Fiber | 10g | 40% |
| Sugar | 7g | 14% |
| Vitamin A | 518IU | 10% |
| Vitamin C | 13mg | 14% |
| Calcium | 90mg | 9% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
24 reviews
Excellent
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