Moong Dal Sprout Curry
Lunch • India
How to Make Moong Dal Sprout Curry (Traditional & Healthy Version)
Moong Dal Sprout Curry is a nutritious and flavorful dish from North India, often relished as a protein-packed lunch or light dinner. This curry uses moong dal sprouts, also known as 'mung bean sprouts', which are cherished across India for their health benefits and versatility. The curry is simmered with classic Indian spices, onions, tomatoes, and fresh coriander (dhaniya), creating a comforting yet vibrant dish. It’s a staple in many North Indian households, particularly valued during Navratri and other fasting periods for its satvik and wholesome qualities. The taste of Moong Dal Sprout Curry is a delightful balance of earthy, nutty sprouts and aromatic spices, making it both satisfying and light. It's enjoyed with phulka, chapati, or steamed rice (chawal). Given its high protein content, this curry is favored by those looking for a healthy, vegetarian meal. With regional tweaks—like adding a tempering of hing (asafoetida) and curry leaves in some homes—it reflects the diversity and health-conscious spirit of Indian cuisine. Perfect for those tracking calories, it offers a guilt-free way to savor authentic flavors.
Ingredients(for 1 medium bowl (about 200g) per serving)
- 2 cups Moong dal sprouts (sprouted green gram (mung))
- 1 medium Onion (finely chopped (pyaz))
- 1 large Tomato (finely chopped (tamatar))
- 1 inch Ginger (grated (adrak))
- 1 Green chilli (finely chopped (hari mirch)) - optional
- 1/2 tsp Cumin seeds (jeera)
- 1/4 tsp Turmeric powder (haldi)
- 1/4 tsp Red chilli powder (lal mirch) - optional
- 1/2 tsp Coriander powder (dhaniya powder)
- to taste Salt (namak)
- 1 tsp Oil (preferably mustard or sunflower)
- 2 tbsp Fresh coriander leaves (chopped (dhaniya patta)) - optional
- 1.5 cups Water
Instructions
- 1
Heat oil in a kadhai or deep pan on medium flame. Add cumin seeds and let them splutter.
2 minutes
Use mustard oil for a traditional North Indian flavor.
- 2
Add chopped onions and sauté until golden brown. Stir in grated ginger and green chilli, sauté for another minute.
4 minutes
Keep stirring to avoid burning the onions.
- 3
Add chopped tomatoes, turmeric powder, coriander powder, red chilli powder, and salt. Cook until tomatoes soften and oil separates.
5 minutes
Mash tomatoes gently for a smoother curry base.
- 4
Mix in the moong dal sprouts and stir well to coat with the masala. Sauté for 2 minutes.
2 minutes
Do not overcook sprouts to retain crunch and nutrients.
Why This Dish is Healthy
This dish is a wholesome choice for calorie-watchers and vegetarians, as it’s high in protein and fiber but low in fat. The use of sprouts enhances nutrient absorption and satiety, making it suitable for weight management, diabetes, and heart health. Traditional Indian spices provide added health advantages without extra calories, making it a truly balanced meal.
Moong Dal Sprout Curry is packed with plant-based protein, dietary fiber, and essential vitamins like A, C, and B-complex. The sprouts are a rich source of antioxidants, iron, magnesium, and potassium, which aid in digestion and boost immunity. The minimal oil used keeps the saturated fat low, while the spices add anti-inflammatory benefits. This curry is ideal for those seeking a high-protein, low-calorie vegetarian meal.
Pro Tips
- 💡Tip 1: Use freshly sprouted moong for best texture and nutrition.
- 💡Tip 2: Add a pinch of hing (asafoetida) for extra digestive benefits.
- 💡Tip 3: Pair with whole wheat phulka for a complete, balanced meal.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove, adding a splash of water if the curry thickens.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 120.0 kcal |
