Sprouts curry is one of those easy, nutritious and delicious recipes that are great to incorporate in your meal.
Why Sprout?
Did You Know that Sprouted Grains/Legumes are more nutritious than regular whole grains/legumes? Health benefits from sprouts is from the result of catching the sprouts during the germinating process. This germination process breaks down some of the starch, which makes the percentage of nutrients higher. It also breaks down phytate, a form of phytic acid that normally decreases absorption of vitamins and minerals in the body. So, sprouted grains have more available nutrients than mature grains. Those nutrients include folate, iron, vitamin C, zinc, magnesium, and protein. Sprouted grains also may have less starch and be easier to digest than regular grains.
I literally sprout all whole legumes. Black eyed peas, garbanzo, black chana, green chana, whole black gram etc. Only sprouted mung can be eaten raw; the rest need to be cooked before consuming.
How To Sprout?
It is very easy to sprout legumes at home. I prefer to use organic produce but it’s your choice. Wash the legumes, soak for 10-12 hours in water using a sprouting jar (make sure the water level is above the legumes). Drain. Place the sprouting jar in a horizontal (not upright) position in your pantry. Wait for a day, rinse the grains, drain and place the jar back in the pantry. Depending on the temperature of your house, you will see sprouts anywhere from 24-48 hours.
Sprouting in a damp cloth
Another method I learnt from my mom, is to place a damp cloth in a bowl, add mung beans and cover them. First of course the mung beans must be washed, soaked for about 10 to 12 hours and drained, before adding them to the bowl with the damp cloth. Leave them where there’s enough light and it’s not too hot (not more than 80F). Some may not prefer this method as it will stain the cloth and leave a smell. You’ll need to hand wash the cloth and dry it for re-use.
You can also buy a fancy sprouting jar, or just buy a sprouting lid and use it on any glass jar you have at home. Click on Bio or check out this Sprouting Lid. Refrigerate the sprouts and use them within 4-5 days.
Green Mung Sprouts Curry
This recipe is a spin off from a Gujarati dal recipe that my friend Neha cooked for me. She’s a great cook and I always relish her simple, delicious meals. I realized that sprouts cannot be really turned into a dal or soup unless you really pressure cook them for 15 -20 minutes. Once you pressure cook, you lose the nutritional value of sprouts, as they are so delicate. So I decided to cook for a much shorter time and turn it into a curry. This is a delicious recipe, although very mildly spiced. If you’re someone who likes your food spicy, feel free to add cayenne pepper or red chili powder. Hope you enjoy my version of this recipe.
Our Other Sprouts Recipes
- Sautéed Sprouts and Vegetables
- Spicy-Tangy Carrot Sprouts Salad
- Zesty Carrot Garbanzo Usli
- Stir Fry Sprouts And Vegetables
- Easy Mung Sprouts Masala
- Wholesome, Spicy, Sprouts Dosa
- Sprouted Moong-Cucumber Kosambari Salad
Health benefits from sprouts is from the result of catching the sprouts during the germination process. This germination process breaks down some of the starch, which makes the percentage of nutrients higher. It also breaks down phytate, a form of phytic acid that normally decreases absorption of vitamins and minerals in the body.
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Green Mung Sprouts Curry
Ingredients
- 3 Cups Mung Sprouts
- 6 Leaves Curry Leaves
- 1 Tablespoon Cumin Seeds
- 1 Pepper Green Chili Pepper - Slit length wise
- 1 Pepper Red Chili Pepper
- 1/2 Teaspoon Turmeric Powder
- 1 Tablespoon Ghee - Organic
- 1/2 Teaspoon Sea Salt - Or to taste
Instructions
- Set aside seasoning ingredients (green and red chili pepper, cumin seeds, turmeric) and mung sprouts.
- Set Instant Pot (IP) to 'saute' mode and add ghee. Once the 'hot' sign pops up, add seasoning ingredients. If you're cooking in a pan in a stove top, follow the same process.
- Add sprouts, salt, half cup water and mix well. Set lid on and set IP to 'steam' mode for 3 minutes. Once done and pressure is released, set back to 'saute' mode and cook for about 5 minutes. If you're cooking in a pan set a lid on it after adding sprouts, salt and water. Cook for 12 to 15 minutes on medium flame. Stir occasionally.
- Serve hot with jeera rice.
