30-Minute Moong Sprouts Curry Recipe
Easy 30-minute moong sprouts curry made with green moong sprouts, tomatoes, Indian spices, cilantro, and lime for a wholesome, flavorful meal.
Servings: 5
Calories: 337kcal
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.
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.
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.
Nutrition
Calories: 337kcal | Carbohydrates: 57g | Protein: 21g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 400mg | Potassium: 1160mg | Fiber: 15g | Sugar: 7g | Vitamin A: 518IU | Vitamin C: 11mg | Calcium: 131mg | Iron: 6mg