Sprouted green lentils curry packed full of nutrition made in the instant pot or stovetop. Mung bean sprouts cooked in an onion-tomato sauce with ginger, garlic and aromatic spices. This curry goes perfectly with roti, paratha or rice.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
- 1 tbsp Ghee or Oil
- 1 teaspoon Cumin seeds (Jeera)
- 1 Green Chili Pepper* chopped (optional)
- 1 cup Onion diced
- 1 cup Tomato diced
- 1/2 tablespoon Garlic minced
- 1/2 tablespoon Ginger grated
- 3 cups Sprouted Moong Dal or sprouted Moth/Masoor
- 2 cup Water
- 1 teaspoon Lime juice or amchur
- Cilantro leaves chopped, to garnish
Instant Pot method
Start the instant pot in SAUTE mode and heat oil in it. Add cumin seeds, green chili and saute for 30 seconds.
Add onions, ginger and garlic. Saute for 2-3 minutes until the onions become golden brown.
Add tomato, spices and stir.
Add lentils and water. Stir well. Press CANCEL and close the instant pot lid with vent in sealing position.
Press MANUAL or Pressure Cook mode for 2 minutes. When the instant pot beeps, let the pressure release naturally (NPR).
Open the lid and add lime juice and cilantro. Stir and sprouted green moong dal is ready to be served.
Stovetop Pressure Cooker Method
Stovetop Saucepan Method
Follow the same steps as above, add the sprouts and 3 cups water to the saucepan. Cover with a lid and cook until the sprouted lentils soften. This will take about 15-20 minutes. Stir the curry at regular intervals.
Enjoy sprouts curry with roti, paratha or rice.
Green Chili Pepper: I typically use Thai, Birdeye or Serrano Chili Pepper in my recipes. Don't forget to adjust to your taste.
Vegan variation: Use oil when tempering in step 1.
Sprouts Stir Fry Variation: You can also make sprouted lentils as a dry stir fry (subzi), add just 1 cup of water when cooking. The water will get all soaked and the sprouts will be well cooked.
Matki Usal Variation: When this sprouts stir fry is made with moth beans and cooked with grated coconut, it is called Matki Usal in Marathi. I would add about 1/4 cup of grated coconut along with moth beans in the above recipe before pressure cooking.
Created: This recipe was created in a 6qt Instant Pot DUO60 Multi-use Pressure Cooker.
Calories: 246kcal | Carbohydrates: 40g | Protein: 13g | Fat: 5g | Saturated Fat: 3g | Cholesterol: 10mg | Sodium: 646mg | Potassium: 810mg | Fiber: 10g | Sugar: 7g | Vitamin A: 518IU | Vitamin C: 13mg | Calcium: 90mg | Iron: 4mg