This Moong Sprouts Curry, or Moong Sprouts Sabzi, is a simple, everyday Indian dish packed with flavor and made with a short list of ingredients. Green moong sprouts simmer with tomatoes, ginger, garlic, and warm spices to make a light yet satisfying curry ready in under 30 minutes.
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I include lentils and beans regularly in my family's meals, and sprouted moong is one of my favorite ways to change things up. I make sprouts at home pretty often because they're so easy to keep on hand and use in different ways. Two of my family's favorites are a fresh sprouted moong salad and this easy curry.
This semi-dry sprouts curry makes a wholesome Indian vegetarian meal with very little effort. I simmer the sprouts with tomatoes, aromatics, and warm spices until tender, making a flavorful dish that feels comforting without being heavy. I love it with paratha or roti, and my girls prefer it with cumin rice.
Let's get started on this simple 30-minute Indian vegetarian curry!
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Ingredients - Notes & Substitutions
Here is what you need to make moong sprout curry. You can find all these ingredients at your local supermarket or an Indian store.
- Sprouts: I use green moong sprouts for this curry, but moth bean sprouts work well too. You can use store-bought sprouts or make your own moong sprouts at home.
- Oil: Use any neutral cooking oil, such as light olive or avocado oil.
- Aromatics: Onion, garlic, ginger, green chili, and tomatoes form the curry's flavorful base. Adjust the green chili to your spice preference.
- Spices: Cumin seeds, turmeric, ground coriander, ground cumin, garam masala, Kashmiri chili powder, and salt add warmth, depth, and color.
- Cilantro & Lime: Fresh cilantro and lime juice brighten the curry and balance the earthy sprouts and warm spices.
Scroll to the recipe card for a detailed list of ingredients and quantities.
How To Make Moong Sprouts Curry
Here are the step-by-step instructions and photos showing you how to make this easy sprouts curry (semi-dry sprouts sabzi, Indian-style):
- Temper the cumin. Heat oil in a medium pan over medium heat. Add cumin seeds and sauté for about 30 seconds, until fragrant.
- Sauté the aromatics. Add the chopped onion, garlic, ginger, and green chili. Sauté for about 3 minutes, until the onion softens.
- Add tomatoes and spices. Stir in tomatoes with salt, turmeric, coriander, cumin, garam masala, and chili powder. Mix well.
- Cook the masala. Sauté the tomato-spice mixture for about 3 minutes, stirring occasionally, until the tomatoes soften and the masala comes together.
- Add the sprouts and simmer. Stir in the sprouts and water. Bring to a gentle boil, then lower the heat, cover, and cook for about 15 minutes, or until the sprouts are tender but still have a little bite.
- Finish with cilantro and lime. Stir in chopped fresh cilantro and finish with a generous squeeze of fresh lime juice. Taste and adjust the salt or chili as needed.
Pro tip
Texture Tip
Moong sprouts can vary quite a bit in tenderness depending on how long they've been sprouted. I start checking them around the 12-minute mark so they don't turn overly soft.
Serving Suggestions
This moong sprouts curry is a hearty choice for a simple meal. For an easy weeknight meal, I serve moong sprouts curry with roti or cumin rice with kachumber salad.
- Roti or rice: Serve it with warm roti, paratha, or cumin rice (jeera rice). For a low-carb option, I combine it with keto roti.
- Add a vegetable side: My favorite pairings include aloo gobi or bhindi masala for a more complete meal.
- Other sides: Add boondi raita and kachumber salad to turn this into a wholesome Indian vegetarian meal.
How to Store, Freeze & Reheat
Refrigerate: Let the curry cool completely, then store it in an airtight container in the refrigerator for up to 4 days.
Freeze: Freeze for up to 2 months. Thaw overnight in the refrigerator, then reheat.
Reheat: Warm gently on the stovetop or in the microwave until heated through. Add a splash of water if the curry has thickened in the fridge. Finish with fresh cilantro and lime before serving.
Recipe Tips & Testing Notes
- Don't overcook the sprouts: I found that about 15 minutes of simmering gives the green moong sprouts a tender texture while still keeping a little bite.
- Sprout texture can vary: Homemade and store-bought sprouts may cook at slightly different rates, so start checking a few minutes early.
- Adjust the consistency: For a thicker sabzi, use a little less water. For a more curry-like consistency, add an extra splash as it cooks.
- Control the heat: Green chili and Kashmiri chili powder both add heat, so adjust them based on your preference.
- Add lime at the end: Stir it in after cooking so the fresh, bright flavor doesn't get lost.
- Even better the next day: The flavors deepen as the curry sits, making this a great make-ahead option for lunch or dinner.
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📖 Recipe
30-Minute Moong Sprouts Curry Recipe
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Equipment
Ingredients
- 1 tablespoon light olive oil
- 1 teaspoon cumin seeds
- 1 small onion chopped into chunks
- 3 garlic cloves
- ½ inch ginger
- 1 thai green chili or serrano
- 2 roma tomatoes
Spices
- ¾ teaspoon salt
- ½ teaspoon turmeric
- 1 teaspoon coriander powder
- ½ teaspoon cumin powder
- 1 teaspoon garam masala powder
- 1 teaspoon Kashmiri red chili powder
- 2 cups green moong dal sprouts
- 2 cups water
Finishing
- 2 tablespoon cilantro chopped
- ½ teaspoon freshly squeezed lime
Instructions
- Temper the cumin. Heat 1 tablespoon oil in a medium pot over medium heat. Add 1 teaspoon cumin seeds and sauté for about 30 seconds, until fragrant.
- Sauté the aromatics. Add ½ chopped onion, 3 chopped garlic cloves, ½-inch grated or finely chopped ginger, and 1 chopped green chili. Sauté for about 3 minutes, until the onion softens.
- Add tomatoes and spices. Stir in 2 chopped Roma tomatoes, along with salt, turmeric, ground coriander, ground cumin, garam masala, and Kashmiri chili powder. Mix well so the spices coat the tomatoes evenly.
- Cook the masala. Sauté the tomato-spice mixture for about 3 minutes, stirring occasionally, until the tomatoes soften and the masala comes together.
- Add the sprouts and simmer. Stir in 2 cups of moong sprouts and 2 cups of water. Mix well, scraping up any masala from the bottom of the pan. Bring to a gentle boil, then lower the heat, cover, and cook for about 15 minutes, or until the sprouts are tender but still have a little bite. Add a splash of water if the curry gets thicker than you like.
- Finish with cilantro and lime. Stir in 2 tablespoons chopped fresh cilantro and finish with a generous squeeze of fresh lime juice. Taste and adjust the salt or chili as needed.
Notes
- Don't overcook the sprouts: I found that simmering the green moong sprouts for about 15 minutes gives them a tender texture while still keeping a little bite.
- Sprout texture can vary: Homemade and store-bought sprouts may cook at slightly different rates, so start checking a few minutes early.
- Adjust the consistency: For a thicker sabzi, use a little less water. For a more curry-like consistency, add an extra splash as it cooks.
- Control the heat: Green chili and Kashmiri chili powder both add heat, so adjust them based on your preference.
- Add lime at the end: Stir it in after cooking so the fresh, bright flavor doesn't get lost.
- Even better the next day: The flavors deepen as the curry sits, making this a great make-ahead option for lunch or dinner.
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