Mixed Sprouts Curry
A hearty, protein-packed curry made with a mix of fresh sprouts simmered in a spiced onion-tomato gravy. Wholesome and comforting, this everyday Indian dish pairs beautifully with roti or steamed rice for a satisfying meal.
For 4 servings
- steam · ~10 min
Steam the mixed sprouts until tender.
Place mixed sprouts in a steamer basket over boiling water. Cover and steam for 8-10 minutes until they soften but still hold their shape. Set aside.
- temper · ~1 min
Temper the cumin seeds.
1.Heat oil in a pan over medium heat.2.Add cumin seeds and let them sizzle until fragrant (30 seconds). - saute · ~8 min
Build the onion base.
1.Add chopped onions and sauté until golden brown (6-7 minutes).2.Stir in ginger-garlic paste and green chilies; cook until raw aroma fades (1 minute).TIPPatience with the onions here builds the gravy's body and sweetness. - saute · ~5 min
Cook the tomato masala.
1.Pour in the tomato puree and mix well.2.Add turmeric powder, coriander powder, red chili powder, and salt.3.Cook until the oil begins to separate from the mixture (4-5 minutes). - simmer · ~11 min
Simmer the curry with sprouts.
Add the steamed sprouts to the pan. Pour in 1 cup of water and stir everything together. Bring to a gentle boil, then lower the heat and simmer uncovered for 10-12 minutes until the gravy thickens slightly and the sprouts absorb the flavors.
TIPThe curry thickens as it simmers; add a splash more water if you prefer a thinner gravy. - mix
Finish with garam masala and lemon juice.
Sprinkle garam masala over the curry. Turn off the heat and stir in lemon juice. Taste and adjust salt if needed.
TIPAdding lemon juice off the heat keeps its tang bright and fresh. - garnish
Garnish with chopped coriander leaves and serve hot.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Steam sprouts just until tender—overcooking makes them mushy and they lose their bite.
- 2Sauté onions until deep golden brown for a richer, sweeter gravy base.
- 3Cook the tomato masala until oil visibly separates to avoid a raw, acidic taste.
- 4Add lemon juice only after turning off the heat to preserve its bright, fresh tang.
- 5Make ahead: the curry tastes even better the next day as flavors meld; refrigerate for up to 3 days.
- 6If the gravy thickens too much on standing, loosen it with a splash of warm water before serving.
Adapt it for your goals.
Low-oil
Reduce oil to 1 teaspoon and dry-roast cumin seeds before adding onions; the curry remains flavorful with less fat.
high proteinHigh-protein
Add 100g of cubed paneer along with the steamed sprouts for an extra protein boost and creamy texture.
veganVegan
This recipe is already vegan as written, but ensure your garam masala contains no hidden dairy ingredients.
jainJain
Omit onion and garlic; use asafoetida (hing) in the tempering and increase tomato and ginger for a flavorful Jain-friendly version.
Why this is on our healthy list.
Rich in Plant Protein
Mixed sprouts combine mung bean, moth bean, and chickpea sprouts, providing a complete source of plant-based protein for muscle repair and satiety.
High in Dietary Fiber
The mix of sprouts offers substantial fiber, aiding digestion and promoting a feeling of fullness.
Good Source of Iron
Bean and chickpea sprouts are naturally rich in iron, supporting healthy oxygen transport in the body.
Low in Unhealthy Fats
Made with minimal oil and no cream or coconut, this curry is naturally low in saturated fat.
Frequently asked questions
Yes, but rinse them well and skip the steaming step; canned sprouts are already cooked. Add them directly to the masala and simmer only 5-7 minutes to avoid mushiness.
