Sprouts curry recipe a delicious vegetarian, low GI, healthy and protein rich curry recipe. A perfect light summer meal that is rich in fibre and good for gut health.
This curry is inspired from Ussal which is sprouted lentil curry served as popular maharashtrian dish Misal pav. The major difference between usal and this sprout moong curry is the masala gravy. The gravy base in this sprout curry is much lighter and healthier.
If you are looking for some recipe to use lentil sprouts other than salad or chaat you can make this Sprout curry from Indian cuisine.
Jump to:
Ingredients For the Recipe
- Moong sprouts
- Onion
- Tomato puree
- Ginger garlic paste
- whole red chilli
- Cumin
- Bay leaf
- Red chilli powder
- Kashmiri red chilli powder
- Turmeric powder
- Coriander powder
- Cumin Powder
- Salt
- Kasuri methi
- Coriander/cilantro
- Ghee
- Lime juice
- Coriander/cilantro
- Ghee
- Lime juice
How To Make Sprout Curry
Here are step by step instructions to make sprouts curry
- First you will need sprouts. I have used moong sprouts you can use either homemade moong sprouts or use store bought sprouts.
- In a pan heat ghee and add cumin seeds. When cumin starts to pop add bay leaf, cinnamon stick .
- Saute all of these for 1 minute and add chopped onions. Cook onion till they turn light pink or just start to sweat.
- Now add ginger garlic paste to the tempering and add dry spice powders. Add turmeric, salt, red chilli, Kashmiri red chilli, coriander powder, cumin powder, and mix well.
- Add tomato puree. Mix well cover and cook for 4-5 minutes on medium heat.
- Add ½ cup water and bring to boil.
- Now add washed sprouts to this masala and mix.
- Add ½ cup water, cover and simmer for 7 minutes on low heat.
- Sprout curry is ready. Add crushed kasuri methi, and chopped cilantro mix and switch off the heat.
- Sprouts curry is ready to be served.
Recipe Notes
- Do not overcook sprout to a dal consistency. Sprouts should have a bite to it.
Serving Suggestions
Serve these sprouts with ladi pav or dinner rolls. Toasted burger buns or masala paratha with green chutney also tastes good with this moong sprouts curry. You can also serve some chaas or lassi along side.
More Such Recipes
Watch Video
If You like this recipe and made it Please rate the recipe. It helps us to reach more people. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.
📖 Recipe
Sprout Curry Recipe
Ingredients
- 300 g Moong sprouts
- 100 grams onion finely chopped
- 1 cup tomato pureed
- 2 green chilies
- ½ teaspoon Turmeric powder
- 1 teaspoon red chili powder lal mirch powder
- 1 tablespoon coriander powder
- 2 tablespoon ghee
- 1 teaspoon kasuri methi
- 1 pinch Hing/Asafoetida
- Salt to taste
- 1 tablespoon lemon juice
- 2 tablespoon coriander leaves dhania patta
Instructions
- First you will need sprouts. I have used moong sprouts you can use either homemade moong sprouts or use store bought sprouts.
- In a pan heat ghee and add cumin seeds. When cumin starts to pop add bay leaf, cinnamon stick .
- Saute all of these for 1 minute and add chopped onions. Cook onion till they turn light pink or just start to sweat.
- Now add ginger garlic paste to the tempering and add dry spice powders. Add turmeric, salt, red chilli, Kashmiri red chilli, coriander powder, cumin powder, and mix well.
- Add tomato puree. Mix well cover and cook for 4-5 minutes on medium heat.
- Add ½ cup water and bring to boil.
- Now add washed sprouts to this masala and mix.
- Add ½ cup water, cover and simmer for 7 minutes on low heat.
- Sprout curry is ready. Add crushed kasuri methi, and chopped cilantro mix and switch off the heat.
- Sprouts curry is ready to be served.
Aniruddha
How is it more healthy than usal, a maharashtrian dish? I am curious to know.
Rekha Kakkar
That is healthy too and this one is different preparation style
Daulat Illavia
Please advise on what flame should a cast iron vessel be kept for seasoning?
By the way, though I have yet to try out your recipes, they are well presented and, I'm sure will turn out delicious, simple fare. Thanks. Look forward to reading more from you, specially recipes using cast iron ware.