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Sprouts Curry

Mixed sprouts curry recipe - simple curry made with mixed sprouts. Nutritious side dish with chapatis.

Prep Time
15 mins
Cook Time
15 mins
Total Time
35 mins
Servings: 3
Calories: 124 kcal
Course: Side Dish , Main Course
Cuisine: Indian

Ingredients

for cooking sprouts
  • 150 grams mixed bean sprouts or 2 cups mixed sprouts
  • 2.5 cups water for pressure cooking
other ingredients for sprouts curry
  • 2 tablespoon oil
  • ½ teaspoon cumin seeds
  • 1 pinch asafoetida (hing) - optional
  • 1 medium onion chopped or ⅓ cup chopped onion
  • ½ inch ginger + 3 to 4 garlic - crushed to a paste in mortar-pestle or 1 teaspoon ginger-garlic paste
  • 1 medium tomato, diced or ⅓ cup diced tomatoes
  • 1 or 2 green chilies - chopped
  • ½ teaspoon turmeric powder
  • ½ teaspoon cumin powder (ground cumin)
  • 1 teaspoon coriander powder (ground coriander)
  • ½ teaspoon garam masala
  • 3 tablespoon chopped coriander leaves (cilantro leaves)
  • salt as required

Instructions

cooking sprouts
    Cup of Yum
  1. Rinse 2 cups mixed sprouts in water for a couple of times.
  2. In a pressure cooker take the sprouts. Add 2.5 cups water. Stir and pressure cook the mixed sprouts for 5 to 6 whistles on a medium to high flame.
  3. When the pressure settles down on its own, open the lid and check the sprouts. If the chana (chickpea) sprouts appear slightly uncooked, then add more water and pressure cook for some more whistles.
making sprouts curry
  1. Heat 2 tbsp oil in a pan and crackle 1/2 tsp cumin seeds.
  2. Then add 1/3 cup chopped onions.
  3. Stir and saute till the onions turn translucent or a light brown.
  4. Add 1 tsp ginger-garlic paste. Stir and saute till the raw aroma of ginger-garlic goes away.
  5. Add 1/3 cup diced tomatoes and 1 or 2 chopped green chilies. Saute till the tomatoes soften.
  6. Add 1/2 tsp turmeric powder, 1/2 tsp cumin powder, 1 tsp coriander powder and 1/2 tsp garam masala powder. Stir very well.
  7. Now add the mixed sprouts along with the stock. Also season with salt.
  8. Stir and mix well. The stock should cover the sprouts. If the stock looks less, then add some water.
  9. Cover and simmer sprouts curry for 10 to 12 minutes.
  10. Add 3 tbsp chopped coriander leaves.
  11. Stir very well. The sprouts curry will have a bit of thin watery consistency. If you want a dry sabzi, then add a small amount of stock at step 12 and simmer the sprouts.
  12. Serve the sprouts curry with rotis or chapatis.

Nutrition Information

Calories 124kcal (6%) Carbohydrates 7g (2%) Protein 3g (6%) Fat 10g (15%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 8g Sodium 554mg (23%) Potassium 133mg (4%) Fiber 3g (12%) Sugar 3g (6%) Vitamin A 254IU (5%) Vitamin B1 (Thiamine) 1mg Vitamin B2 (Riboflavin) 1mg Vitamin B3 (Niacin) 1mg Vitamin B6 1mg Vitamin C 14mg (16%) Vitamin E 4mg Vitamin K 19µg Calcium 36mg (4%) Vitamin B9 (Folate) 25µg Iron 1mg (6%) Magnesium 23mg Phosphorus 49mg Zinc 1mg

Nutrition Facts

Serving: 3Serving

Amount Per Serving

Calories 124

% Daily Value*

Calories 124kcal 6%
Carbohydrates 7g 2%
Protein 3g 6%
Fat 10g 15%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 8g 40%
Sodium 554mg 23%
Potassium 133mg 3%
Fiber 3g 12%
Sugar 3g 6%
Vitamin A 254IU 5%
Vitamin B1 (Thiamine) 1mg
Vitamin B2 (Riboflavin) 1mg
Vitamin B3 (Niacin) 1mg
Vitamin B6 1mg
Vitamin C 14mg 16%
Vitamin E 4mg
Vitamin K 19µg
Calcium 36mg 4%
Vitamin B9 (Folate) 25µg
Iron 1mg 6%
Magnesium 23mg 6%
Phosphorus 49mg
Zinc 1mg

* Percent Daily Values are based on a 2,000 calorie diet.