When it comes to sprouts, I always steer towards mung beans. Aside from the fact that they are so easy to sprout in a sprouting jar, I think they taste great in almost any kind of dish. They are very versatile; I love their texture. No wonder then that most of my sprout’s recipes are with mung beans!

Sprouting Jar

 

Sautéed Veggies

While several Indian veggie recipes are sautéed, they are often referred to as ‘fried’. I think this is because there is no Indian word that can be exactly translated to sauté. I love Indian sautéed veggie recipes because they are so easy to cook, take very little oil and most of all, taste great! While they are mostly served as part of a meal with roti or rice, they taste great by themselves too.

Veggies in this recipe

This Recipe

For the most part, I use a mix of veggies. There is no hard and fast rule here. The more the merrier. I mostly end up adding green beans, carrots, cabbage, cauliflower, potato and such. One thing I haven’t tried is broccoli, for whatever reason. I’m making a mental note to try it out next time. I wasn’t sure how this recipe would taste with sprouts, but it turned out perfect!

Adding Sprouts

Because veggies and sprouts cook at different temperatures, I always end up adding sprouts towards the end. This way I can be sure to preserve their nutrition. In fact, they do not need much cooking. Five minutes is enough to soften them.

 

Why is this Healthy?

Experts estimate that there can be up to 100 times more enzymes in sprouts than uncooked fruits and vegetables. Research shows that during the sprouting process mung beansprouts (or just beansprouts, as they are often called) increase in vitamin B1 by up to 285 percent, vitamin B2 by up to 515 percent, and niacin by up to 256 percent. This dry curry style recipe is a good way to get the nutritional benefit of sprouts along with carrots and beans that are cooked very light so as to retain most of the nutrients.

 

Check out some of our delicious sprouts recipes and sautéed veggie recipes:

 

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Sautéed Sprouts and Vegetables

Sprouts are amazingly healthy and versatile. This sautéed dish helps you get the best of sprouts and vegetables. It is not just nutritious but also very delicious!
Course Appetizer, Main Course, Snack
Cuisine Indian
Keyword carrots, Garam Masala, Green Beans, Mustard Seeds, Onion, Potatoes, sprouts, Tomato
Special Diet Gluten Free, Grain Free, No Added Sugar, Nut Free, Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4 People
Calories 74kcal

Ingredients

  • 2 Cups Mung Sprouts
  • 1/2 Cup Green Beans - Fine cut
  • 1/2 Cup Carrots - Fine cut
  • 1/2 Cup Potato - Fine cut, unpeeled
  • 1/2 Cup Onion - Fine cut
  • 1/2 Cup Tomato - Fine Cut
  • 1 Teaspoon Mustard Seeds
  • 1/2 Teaspoon Turmeric Powder
  • 1/2 Teaspoon Red Chili Powder - (or cayenne pepper)
  • 1 Teaspoon Garam Masala
  • 1/2 Teaspoon Sea Salt - (or to taste)
  • 1 Tablespoon Olive Oil

Instructions

  • Set aside sprouts and vegetables (diced) in separate dishes
  • Stove Top Method:
    Heat oil in a thick bottomed vessel on medium heat. Sauté onions till they are almost golden brown, and then add turmeric
  • Add vegetables and salt. Mix well, turn the flame to low, and cook for about 5 mins with the pan covered. Stir gently every couple of minutes. Add chili powder, garam masala and give it another stir
  • Instant Pot Method:
    Set IP to 'Sauté' mode and add oil; once the 'Hot' sign comes up, add mustard seeds and let them crackle. Add the vegetables, turmeric and salt, mix well. Add chili powder, garam masala and give it another stir.
  • Set the lid on loosely (don't tighten and lock it); every couple of minutes keep stirring the contents- do this for about 10 - 12 minutes. Add sprouts, mix well and put the lid back on, repeating the process for 5 minutes.
  • Transfer to serving dish. Serve hot.

Notes

Great with Wholesome Methi (Fenugreek) Paratha or Brown Jeera rice.
*Use organic ingredients wherever possible

Nutrition

Nutrition Facts
Sautéed Sprouts and Vegetables
Serving Size
 
125 g
Amount per Serving
Calories
74
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
1
g
6
%
Sodium
 
312
mg
14
%
Potassium
 
231
mg
7
%
Carbohydrates
 
9
g
3
%
Fiber
 
2
g
8
%
Sugar
 
5
g
6
%
Protein
 
3
g
6
%
Vitamin A
 
2997
IU
60
%
Vitamin C
 
14
mg
17
%
Calcium
 
22
mg
2
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.

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