Sprouts Curry | How To Make Mixed Sprouts Curry

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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! This recipe of curry made with mixed sprouts has North Indian flavors. Makes for a really yummy and nutritious side dish with your chapattis and steamed rice.  

sprouts curry served in a red-rimmed ceramic bowl with text layover.

About Sprouts Curry

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.  

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.

You can go more or less with the quantity of chilies and garam masala powder to play with the heat level that would suit your palate. You can also add some red chili powder, for more heat in this Sprouts Curry. This recipe is really a no-frills, homely way of consuming sprouts in an Indianized curry form.

Personally, I love to eat this curry with mixed sprouts with chapattis or phulkas. However, I know that it would also taste really nice as a side dish with dal-rice or just with steamed rice by itself.

More on this recipe

This Sprouts Curry recipe is a popular one at my home as it is liked by all. It has a thin gravy or ‘tari’ as we call it in Hindi. But if you wish, you can make it in a dry sabzi form too. You can also make this curry with only moong bean sprouts or moth bean sprouts (matki).

In this recipe of Mixed Sprouts Curry, I have used sprouted moong beans, moth beans and black chickpeas. You can use a mix of any legumes. One important thing that you must remember while preparing this dish is that you will need to sprout the legumes, a couple of days before.

These posts on Sprouted Mixed Beans and Moong Beans are really going to be handy in doing so. ½ cup of mixed beans will yield about 2 cups of mixed sprouted beans. If you are using 4 or 5 different types of beans, then take equal quantities of all beans.

As I mentioned earlier, you can have this simple and hearty Sprouts Curry with phulkas, chapattis, rice bhakri, Bajra Roti or Jowar Roti. It also goes good with steamed rice, whole wheat bread or pavs.

Step-by-Step Guide

How to make Sprouts Curry

Cooking sprouts

1. Rinse 2 cups mixed sprouts in water for a couple of times.

rinsed mixed sprouts.

2. In a pressure cooker, take the sprouts. Add 2.5 cups water, stir and pressure cook the mixed sprouts on medium to high heat for 5 to 6 whistles.

cooking mixed sprouts in pressure cooker.

3. When the pressure settles down naturally, open the lid and check the sprouts. If the sprouts appear slightly uncooked, then add more water and pressure cook for some more whistles.

pressure cooked mixed sprouts.

Making Sprouts Curry

4. Heat 2 tablespoons 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.

cumin seeds and asafoetida added to hot oil in pan.

5. Then, add ⅓ cup chopped onions.

chopped onions added to the pan.

6. Stir and sauté till the onions turn translucent or light brown.

sautéing onions.

7. Add 1 teaspoon ginger-garlic paste. Stir and sauté till the raw aroma of ginger-garlic goes away.

ginger-garlic paste added to the onions.

8. Add ⅓ cup diced tomatoes and 1 or 2 chopped green chilies.

diced tomatoes and chopped green chilies added to the pan.

9. Sauté till the tomatoes soften.

sautéing tomatoes.

10. Add ½ teaspoon turmeric powder, ½ teaspoon cumin powder, 1 teaspoon coriander powder and ½ teaspoon garam masala powder.

spice powders added to the pan.

11. Stir very well.

spice powders mixed well with the onion-tomato mixture.

12. Now, add the mixed sprouts along with the stock. Also, season with salt.

mixed sprouts and salt added to the pan along with the stock.

13. Stir and mix well. The stock should cover the sprouts. If the stock looks less, then add some water.

sprouts mixed well with the rest of the ingredients.

14. Cover and simmer Sprouts Curry for 10 to 12 minutes. Check at intervals and if the gravy looks dry, add some water.

cooking mixed sprouts curry.

15. Here’s the cooked Sprouts Curry, before we add one last touch.

cooked mixed sprouts curry.

16. Add 3 tablespoons chopped coriander leaves.

chopped coriander leaves added to cooked sprouts curry.

17. Stir very well. The Sprouts Curry will have a bit of thin watery consistency. If you want a dry sabzi, add a small amount of stock at step 12 and simmer the sprouts.

coriander leaves mixed well in the sprouts curry.

18. Serve the Mixed Sprouts Curry with rotis or chapattis.

sprouts curry served in a red-rimmed ceramic bowl.

Expert Tips

  1. You can use your choice of mix of sprouts to make this curry.
  2. Adjust the quantity of spice powders and green chilies to match the level of heat you want in the dish.
  3. Make sure not to overcook the sprouts, as this leads to lessening of the nutritional value of the sprouts and the curry, as a whole.
  4. You can even use tomato puree instead of diced tomatoes in this recipe.
  5. If you wish, you can cook the dish in ghee as well. However, then the Sprouts Curry will not be vegan.
  6. Skip the asafoetida if you want to make a gluten free version of the dish.
  7. You can adjust the quantity of water in the curry to get the desired consistency.

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sprouts curry recipe | mixed sprouts recipe

Sprouts Curry

Mixed sprouts curry recipe – simple curry made with mixed sprouts. Nutritious side dish with chapatis.
4.80 from 5 votes
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Cuisine North Indian
Course Main Course, Side Dish
Diet Vegan
Difficulty Level Moderate
Servings 3
Units

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)

Nutrition Facts
Sprouts Curry
Amount Per Serving
Calories 124 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 8g
Sodium 554mg24%
Potassium 133mg4%
Carbohydrates 7g2%
Fiber 3g13%
Sugar 3g3%
Protein 3g6%
Vitamin A 254IU5%
Vitamin B1 (Thiamine) 1mg67%
Vitamin B2 (Riboflavin) 1mg59%
Vitamin B3 (Niacin) 1mg5%
Vitamin B6 1mg50%
Vitamin C 14mg17%
Vitamin E 4mg27%
Vitamin K 19µg18%
Calcium 36mg4%
Vitamin B9 (Folate) 25µg6%
Iron 1mg6%
Magnesium 23mg6%
Phosphorus 49mg5%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.

This Sprouts Curry Recipe from the archives was first published in March 2015. It has been updated and republished in April 2024.

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Meet Dassana

Welcome to Dassana's Veg Recipes. I share vegetarian recipes from India & around the World. Having been cooking for decades and with a professional background in cooking & baking, I help you to make your cooking journey easier with my tried and tested recipes showcased with step by step photos & plenty of tips & suggestions.

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Comments are closed.

4.80 from 5 votes (3 ratings without comment)

9 Comments

  1. Ich liebe ihren Blog und besonder ihre wirklich tollen, besonders die veganen Rezepte!
    Vielen Dank!
    Viele Grüße sendet,
    Jesse-Gabriel aus Berlin Deutschlad5 stars

    1. 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.

  2. 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? ?

    1. 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.