Sprouts curry is a tasty and healthy North Karnataka style recipe. An Indian spicy recipe of sprouted beans cooked in a tasty onion tomato based gravy served with chapathi, roti or rice. Sprouts curry is healthy, nutritious and has an excellent fresh flavor. Sprouted Moong beans are full of protein. You just need to soak whole moong bean overnight and then left it in a warm place with covered cloth, so that they can easily start sprouting. It is a delicious, quick and one pot curry. It can be eaten with roti, steamed rice or paratha.
- 2 cups moong sprouts
- ½ tsp cumin seeds / jeera
- ½ tsp mustard seeds / rai
- 2 tbsp oil
- Pinch of asafoetida
- 1 medium onion
- 1 tsp ginger-garlic paste
- 1 medium tomato
- 1 or 2 green chilies, chopped
- ½ tsp turmeric powder / haldi
- 1 tsp coriander powder / dhania powder
- ½ tsp garam masala powder (optional)
- 3 tbsp chopped coriander leaves / dhania patta
- Salt to taste
|Prep Time||Cook Time||Total Time||Serves|
|10 min||15 min||25 min||2-3|
- Finely chop onions and chilli. Keep them aside.
- Next blanch tomato, in a cup of water and boil it for 5-7 minutes, till the skin of tomato puff’s up. Cool the tomatoes, peel it’s skin and grind the tomatoes alone into a fine puree.
- Heat oil in a pan, splatter the mustard seeds, cumin seeds and hing.
- Add the onions and saute it till the onions sweat.
- Now add ginger-garlic paste and chopped chilli. Salute till raw smell of ginger-garlic goes away.
- Add the sprouts and fry it for 2 minutes.
- Add tomato puree at this stage along with chilly powder, coriander powder, turmeric powder and salt.
- Let this cook for another 2-3 minutes until the tomato paste and the masala is nicely cooked. Sprinkle few drops of water to avoid the masala from sticking to the vessel.
- Add required water and let it simmer for 5- 10 minutes.
- Garnish with coriander leaves and serve with rice or roti.
- Sprouts have their own taste and if seasoned too much with spicy and made in too much oil it loses its all nutrients as well as taste.
- Never cook sprouts too much its nutrients get destroyed and it becomes hard and chewy.
- Add a cup of coconut milk instead of water to get enhanced flavor and color.
- The protein content, fiber content and vitamin content increases drastically along with the size of sprouting.
- Add a tsp of lemon juice before serving to get the tangy flavor.
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