It is a proven fact that sprouts are an essential source of proteins for vegetarians and vegans. But many people get bored of it easily as all they can think of is a salad with sprouts. Worry not. I’m sharing a super easy, simple, tasty, healthy, and vegan-friendly recipe of Mixed Sprouts Curry in this post that will make you fall in love with sprouts again!
Whether you make this Sprouts Curry with just one type of sprouts or mixed sprouts like I usually do, it is going to be that one dish which will definitely make you include these protein rich plant-based ingredients more often in your diet. Because you are not just adding a dose of wholesomeness in your everyday meal but also using sprouts to make something more than just a salad.
The recipe is a no frills homely recipe. You can also make this curry with only mung bean sprouts or moth bean sprouts (matki). The curry has a thin gravy or ‘tari’ as we call in Hindi. You can also make the sabzi dry if you prefer.
This sprouts curry has North Indian flavors. All you have to do is to just pressure cook the mixed sprouts and then cook in into a gravy with your basic spices and spice powders, onion, ginger-garlic, green chilies and seasoning.
Personally, I love to eat this curry with chapatis or phulkas. However it also tastes really nice as a side dish with dal-rice or just with steamed rice by itself.
Here I used sprouted moong beans, moth beans and black chickpeas. You could use a mix of any legumes.
You do need to make the sprouts a couple of days before. You can read these posts on Sprouting mixed beans and Moong beans.
½ cup of mixed beans will yield about 2 cups of mixed sprouted beans. If using 4 or 5 different types of beans, then take equal quantities of all beans.
Serve this simple nutritious mixed sprouts curry with chapatis, phulkas and rice bhakri. Also goes well with bajra roti or jowar roti. The curry also goes well with whole wheat bread.
How to make Sprouts Curry
1. Rinse 2 cups mixed sprouts in water for a couple of times.
2. In a stovetop 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 heat.
3. When the pressure settles down on its own, then only 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
4. Heat 2 tablespoons of oil in a pan and crackle ½ teaspoon cumin seeds. Also add a pinch of asafoetida and stir. Skip asafoetida to make a gluten free recipe.
5. Then add ⅓ cup chopped onions.
6. Stir and saute stirring often till the onions turn translucent or a light brown.
7. Add 1 teaspoon ginger-garlic paste. Stir and saute for a few seconds or till the raw aroma of ginger-garlic goes away.
8. Add ⅓ cup diced tomatoes and 1 or 2 chopped green chilies.
9. Saute till the tomatoes soften.
10. Then add the following ground spices:
½ teaspoon turmeric powder
½ teaspoon cumin powder
1 teaspoon coriander powder
½ teaspoon garam masala powder
11. Stir and mix very well.
12. Now add the mixed sprouts along with the stock. Also season with salt according to taste.
13. Stir and mix well. The stock should cover the sprouts. If the stock looks less, then add some water.
14. Cover and simmer sprouts gravy for 10 to 12 minutes. Do check at intervals and if the sprouts gravy looks dry, then add some water.
15. Here’s the sprouts curry ready before we add one last touch.
16. Add 3 tablespoons of chopped coriander leaves.
17. 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.
18. Serve the mixed sprouts curry hot or warm with rotis or chapatis or steamed basmati rice.
Few more tasty recipes for you!
- Moong dal
- Parippu curry
- Green gram curry
- Matki Recipe (moth bean sprouts curry)
Please be sure to rate the recipe in the recipe card or leave a comment below if you have made it. For more veetarian inspirations, Sign Up for my emails or follow me on Instagram, Youtube, Facebook, Pinterest or Twitter.
Sprouts Curry
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
- Rinse 2 cups mixed sprouts in water for a couple of times.
- 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.
- 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
- Heat 2 tbsp oil in a pan and crackle 1/2 tsp cumin seeds.
- Then add 1/3 cup chopped onions.
- Stir and saute till the onions turn translucent or a light brown.
- Add 1 tsp ginger-garlic paste. Stir and saute till the raw aroma of ginger-garlic goes away.
- Add 1/3 cup diced tomatoes and 1 or 2 chopped green chilies. Saute till the tomatoes soften.
- 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.
- Now add the mixed sprouts along with the stock. Also season with salt.
- Stir and mix well. The stock should cover the sprouts. If the stock looks less, then add some water.
- Cover and simmer sprouts curry for 10 to 12 minutes.
- Add 3 tbsp chopped coriander leaves.
- 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.
- Serve the sprouts curry with rotis or chapatis.
Nutrition Info (Approximate Values)
This Sprouts Curry post from the archives first published on June 2015 has been republished and updated in January 2023.
Ich liebe ihren Blog und besonder ihre wirklich tollen, besonders die veganen Rezepte!
Vielen Dank!
Viele Grüße sendet,
Jesse-Gabriel aus Berlin Deutschlad
thanks a lot jesse ????. happy cooking.
Healthy recipe .. thank you for sharing..I tried it & my husband loved it.
thanks ramya for the feedback and the rating. glad to know.
Can you recommend a cooking procedure to use in place of a pressure cooker?
tanya, in a pan add 1.5 to 2 cups water and the sprouts. cover and simmer till the sprouts are cooked. then strain them and use the cooked sprouts in making the curry.
Good yummy
Hi Dassana,
I am a silent follower of your blog..nicely explained with each step photos..
I hav one doubt..if we discard the water in which the dals are kept for sprouting,whether the nutrients will be lost? ?
For sprouting very minimal water or no water is used. Its only for soaking the legumes. The water after soaking has to be discarded as they contain phytates. The beans swell up and if you keep these soaked beans wrung in a muslin or in a covered bowl, they start sprouting.