Mixed Sprouts Curry
A protein-packed curry of mixed sprouted legumes (mung, moth, chana) in a light tomato-onion gravy with goda or garam masala.
For 3 servings
Prepare the aromatic base and masala
- Heat the oil in a pan and temper the cumin seeds until they crackle
- Add the chopped onions and sauté for 4 minutes until translucent
- Stir in the ginger and garlic for 30 seconds until fragrant
- Add the tomatoes, turmeric, chili powder, and coriander powder, cooking for 4 minutes
TIPCook the tomatoes until they soften and the oil starts to separate from the masala for the best flavor.Cook the sprouts until tender
Add the mixed sprouts to the pan along with water and salt. Cover the pan with a lid and simmer for 12 minutes, or until the legumes are tender but still retain their shape.
Finish with aromatics and serve
- Stir in the garam masala to preserve its volatile oils
- Squeeze in fresh lemon juice for a bright acidity
- Garnish with freshly chopped cilantro and serve hot
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure the sprouts are fresh and have been rinsed thoroughly before cooking to remove any starchiness.
- 2If using Goda masala instead of garam masala, add it along with the other dry spices for a more authentic Maharashtrian flavor.
- 3Adjust the water quantity based on whether you prefer a dry 'sukhi' usal or a saucy curry.
- 4Avoid overcooking the sprouts; they should have a slight bite to maximize their nutritional value.
Adapt it for your goals.
Low sodium
Reduce salt by half and increase the amount of lemon juice and cilantro for a flavor boost.
spicierSpicier
Add two slit green chilies during the onion sautéing phase for extra heat.
veganVegan
This recipe is naturally vegan as it uses neutral plant oil instead of ghee.
pressure cookerPressure cooker
Sauté the base in a pressure cooker, add sprouts and water, and cook for 2 whistles.
Why this is on our healthy list.
High Plant-Based Protein
The combination of mung, moth, and chana provides a diverse amino acid profile.
Excellent Fiber Source
Supports digestive regularity and helps maintain steady blood sugar levels.
Heart Healthy
Low in saturated fat and cholesterol-free, supporting cardiovascular wellness.
Metabolic Support
Rich in B-vitamins and minerals that aid in energy metabolism.
Frequently asked questions
Yes, it is an excellent source of plant-based protein, complex carbohydrates, and essential micronutrients like folate and iron.
