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4.75 from 4 votes

Sprouts Curry

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
Course: Main Course
Cuisine: Indian
Keyword: sprouted lentil soup, sprouts curry, sprouts subzi
Diet: Gluten-free, Vegan
Method: Instant Pot/Pressure Cooker
Servings: 4
Calories: 246kcal
Author: Meeta Arora


  • 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

  • Follow the same steps as above for stovetop pressure cooker. Cook on high pressure for 2 whistles and let the pressure release naturally.

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