Sprouted moong, moth, chana cooked in a tomato base along with ginger and green chilies, with a few spices, makes a simple curry called sprouts curry. Sprouts curry is a great way to add mixed sprouts in the diet. Generally, sprouts are used to make salad or chaat. However, you have to try this recipe and you will make it again and again. Sprouts Curry Recipe is very simple, doesn’t call for many ingredients. The recipe is very easy and quick to make. It can be prepared for weekday lunch or can be packed for school or office lunch with some paratha.
Sprouted moong, moth, chana: Definitely you can use all or any of these for the sprouts curry recipe. You can use the store-bought sprouts or make the same at home. Here is how to make sprouts?
Tomato Puree: Whenever a recipe calls for pureed tomatoes, I prefer to use homemade tomato puree. It gives a much better texture to the gravy.
Spices: Some of the most basic spices are used for the sprout curry recipe. Red chili powder, coriander powder, turmeric powder, and salt have been used to make sprouts curry.
Lemon juice and fresh coriander: Lemon juice is indispensably added to finish the sprouts curry. Further fresh coriander is used to garnish sprouts curry.
The process of sprouting increases the nutritional value of the grains etc used. For example, it is believed that proteins increase significantly.
Not only this, but the process of sprouting also makes the digestion of nutrients easier.
Sprouts are a superfood. However, the conditions required for sprouting legumes, grains, etc are the same which are helps bacteria to grow. Thus there are chances that sprouts can cause food poisoning. To avoid that, it is advisable to cook the sprouts properly
Having explained the benefits of eating sprouts, here are the ways of adding sprouts to your diet. You can make sprouts chila, sprouts chaat, sprouts salad, etc.
Serve it with simple paratha and yogurt for weekday dinner.
1.This recipe serves 2-3 persons.
2.In a cooker heat 1 tbsp of mustard oil (sarso ka tel). Heat it till the smoking point. Switch off the flame and let it cool a little. Add 1 tsp cumin seeds (jeera). Let the seeds cook on low flame for a minute till absolutely aromatic.
3.Next add in puree of 2 tomatoes.
4.Cook on low to medium flame, stirring occasionally.
5.Add 1 inch chopped ginger and 1 chopped green chili.
6.Cook till the oil oozes.
7.Add in 2 tsp coriander powder, 1 tsp red chili powder, ½ tsp turmeric powder and salt to taste. Mix well and cook for a minute.
8.Add in 1 cup of mixed sprouts. Cook for 5 minutes.
9.Cook for 5-7 minutes.
10.Add in 1 cup of water.
11.Pressure cook on high flame till first whistle. Thereafter on low flame for 10 minute. Let the pressure release. Check and adjust the done-ness, seasoning and consistency.
12.Finish off with juice of 1 lemon and a handful of chopped coriander leaves.
13.Bon appetite!
PREP TIME 10 minutes
COOK TIME 15 minutes
TOTAL TIME 25 minutes
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