Sprouts Curry | How To Make Mixed Sprouts Curry
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.
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.
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.
How to make Sprouts Curry
Cooking sprouts
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 on medium to high heat for 5 to 6 whistles.
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.
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.
5. Then, add ⅓ cup chopped onions.
6. Stir and sauté till the onions turn translucent or light brown.
7. Add 1 teaspoon ginger-garlic paste. Stir and sauté till the raw aroma of ginger-garlic goes away.
8. Add ⅓ cup diced tomatoes and 1 or 2 chopped green chilies.
9. Sauté till the tomatoes soften.
10. Add ½ teaspoon turmeric powder, ½ teaspoon cumin powder, 1 teaspoon coriander powder and ½ teaspoon garam masala powder.
11. Stir very well.
12. Now, add the mixed sprouts along with the stock. Also, season with salt.
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 Curry for 10 to 12 minutes. Check at intervals and if the gravy looks dry, add some water.
15. Here’s the cooked Sprouts Curry, before we add one last touch.
16. Add 3 tablespoons chopped coriander leaves.
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.
18. Serve the Mixed Sprouts Curry with rotis or chapattis.
Expert Tips
- You can use your choice of mix of sprouts to make this curry.
- Adjust the quantity of spice powders and green chilies to match the level of heat you want in the dish.
- 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.
- You can even use tomato puree instead of diced tomatoes in this recipe.
- If you wish, you can cook the dish in ghee as well. However, then the Sprouts Curry will not be vegan.
- Skip the asafoetida if you want to make a gluten free version of the dish.
- You can adjust the quantity of water in the curry to get the desired consistency.
Step by Step Photo Guide Above
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
This Sprouts Curry Recipe from the archives was first published in March 2015. It has been updated and republished in April 2024.
Nice and easy.
Perfect recipe!! Came out very tasty. Thanks
Glad to know and thanks for the positive feedback.
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.