Why you'll love this sprouts curry
- High in protein from mixed beans.
- Cooked sprouts are the safe way to eat them.
- One pot and pantry-friendly.
How to sprout a curry mix
- Soak ⅓ cup each of mung beans, chickpeas and lentils for 8 to 12 hours.
- Drain and rinse twice a day in a jar or bag.
- Use them in 1 to 3 days, when short tails appear.
Or try Sprouting.com's Crunchy Bean Mix, which mixes chickpeas, lentils and peas in one bag.
Sprouts curry tips
- Brown the onions well for a fuller flavour.
- Taste for salt at the end.
- Add lemon to brighten the gravy.
More sprout curries
Mixed Sprouts Curry
Vegan · Indian
Ingredients
Curry
- 2 tbsp oil
- 1 tsp mustard seeds
- 1 tsp cumin seeds
- 1 large onion, finely chopped
- 1 tbsp ginger-garlic paste
- 1 green chili, chopped
- 2 tomatoes, chopped
- 1½ tsp ground coriander
- ½ tsp ground turmeric
- 1 tsp chili powder
- 3 cups (about 350 g) mixed sprouts: moong, chickpea, lentil
- 2 cups (480 ml) water
- ¼ cup (20 g) grated coconut or ½ cup coconut milk
- 1 tsp salt, ½ tsp garam masala
- 1 tbsp lemon juice and chopped cilantro
Method
- Heat the oil in a pot. Add mustard and cumin seeds and let them pop.
- Add the onion and cook for 6 minutes until golden.
- Add the ginger-garlic paste and chili. Cook for 1 minute.
- Add the tomatoes and dry spices. Cook for 4 to 5 minutes until the tomatoes break down.
- Add the mixed sprouts, water and salt. Cover and simmer for 12 to 15 minutes until tender. Chickpea sprouts may need a few minutes more.
- Stir in the coconut and garam masala. Simmer 2 minutes.
- Finish with lemon juice and cilantro. Serve with rice, roti or bread rolls.
Notes
- Pressure cooker: cook the sprouts for 1 whistle (or 3 minutes at pressure) after adding water.
- Thicker gravy: mash a few spoonfuls of sprouts into the sauce.
- Keeps: 4 days in the fridge.
Seeds in this article
Frequently asked questions
Which sprouts are best for sprouts curry?
Moong, moth beans, chickpeas, lentils and black-eyed peas all work. A mix gives the best texture.
How long do sprouts take to cook in curry?
About 12 to 15 minutes for moong and lentil sprouts, and 15 to 20 for chickpea sprouts.
Is sprouts curry healthy?
It's high in plant protein and fiber, and low in fat. It's a filling, nutritious main dish.
What do I serve with sprouts curry?
Rice, roti, chapati or soft bread rolls (pav), with lemon and chopped onion on the side.
Written by Michael
A passionate sprouting professional sharing practical tips for growing sprouts and microgreens at home. More about Michael
