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Sprouts Curry
4.9 from 24 votes

Sprouts Curry

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.

Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 4
Calories: 246 kcal
Course: Main Course
Cuisine: Indian

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
    Cup of Yum
  1. Start the instant pot in SAUTE mode and heat oil in it. Add cumin seeds, green chili and saute for 30 seconds.
  2. Add onions, ginger and garlic. Saute for 2-3 minutes until the onions become golden brown. 
  3. Add tomato, spices and stir. 
  4. Add lentils and water. Stir well. Press CANCEL and close the instant pot lid with vent in sealing position.
  5. Press MANUAL or Pressure Cook mode for 2 minutes. When the instant pot beeps, let the pressure release naturally (NPR).
  6. Open the lid and add lime juice and cilantro. Stir and sprouted green moong dal is ready to be served.  
Stovetop Pressure Cooker Method
  1. 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
  1. 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.
  2. Enjoy sprouts curry with roti, paratha or rice.

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

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: 4 Serving

Amount Per Serving

Calories 246

% 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.