Sprouts Curry with Tomato Gravy
Lunch • India
How to Make Sprouts Curry with Tomato Gravy (Traditional & Healthy Version)
Sprouts Curry with Tomato Gravy is a nutritious and flavorful dish deeply rooted in Indian vegetarian cuisine. Combining protein-rich mixed sprouts (such as moong and moth beans) with a tangy tomato-based gravy, this curry is a staple in many Indian households. Its vibrant flavors are achieved through a blend of spices like jeera (cumin), dhania (coriander), and garam masala, making it both aromatic and satisfying. The dish is popularly enjoyed during lunch, especially for those seeking a wholesome, light, and protein-packed meal. Sprouts are widely used across India, especially in states like Maharashtra and Gujarat, where “usal” and “misal” are traditional recipes featuring sprouts. However, this version with a tomato gravy is a global favorite, appealing to health-conscious individuals. The curry’s lively taste, paired with phulka, brown rice, or even enjoyed as a soup, makes it versatile for both everyday meals and special occasions. The use of homegrown sprouts and minimal oil aligns with the increasing demand for healthy Indian recipes, making it suitable for calorie-conscious families. This dish is also a popular choice during festivals such as Navratri and Sankranti, where sattvic, high-protein meals are consumed. The Sprouts Curry with Tomato Gravy not only delivers on taste but also reflects the Indian tradition of combining nutrition with flavor, ensuring every meal is both healthy and satisfying.
Ingredients(for 1 medium bowl (approx. 200g) per serving)
- 1.5 cups Mixed sprouts (moong, moth, chana) (ankurit dal)
- 2 medium Ripe tomatoes (finely chopped or pureed)
- 1 medium Onion (finely chopped (pyaz))
- 1 tsp Ginger-garlic paste (adrak-lasun)
- 1 Green chili (finely chopped (hari mirch)) - optional
- 1/2 tsp Cumin seeds (jeera)
- 1 tsp Coriander powder (dhania powder)
- 1/4 tsp Turmeric powder (haldi)
- 1/2 tsp Red chili powder (lal mirch) - optional
- 1/2 tsp Garam masala
- to taste Salt (namak)
- 1 tsp Oil (preferably mustard oil)
- 2 tbsp Fresh coriander leaves (hara dhania, chopped) - optional
- 1.5 cups Water
Instructions
- 1
Rinse and pressure cook the mixed sprouts with 1 cup water for 1-2 whistles, until soft but not mushy. Set aside.
10 minutes
Sprouting at home ensures maximum freshness and nutrients.
- 2
Heat oil in a kadhai or deep pan. Add cumin seeds and let them splutter.
1 minute
Use mustard oil for a robust flavor, or olive oil for lighter taste.
- 3
Add chopped onions and sauté until translucent. Stir in ginger-garlic paste and green chili; cook until fragrant.
3 minutes
Keep flame medium to avoid burning the masala.
- 4
Add chopped or pureed tomatoes. Cook until the oil separates and the tomatoes turn mushy.
5 minutes
Adding a pinch of salt helps tomatoes cook faster.
Why This Dish is Healthy
Sprouts Curry with Tomato Gravy is a healthy choice because it is high in protein, low in calories, and packed with antioxidants from fresh vegetables and spices. The use of minimal oil and no cream or butter keeps the fat content low. Sprouts help maintain blood sugar levels and improve gut health, while tomatoes provide immunity-boosting lycopene. This recipe is perfect for weight management and supports a balanced, vegetarian diet.
This Sprouts Curry with Tomato Gravy is rich in plant-based protein, dietary fiber, and essential vitamins such as Vitamin C, A, and B-complex from sprouts and tomatoes. The dish is low in saturated fat and cholesterol, making it heart-healthy. Sprouts are packed with minerals like iron, magnesium, and potassium, which are vital for energy and muscle function. The inclusion of ginger, garlic, and spices enhances metabolism and aids digestion, making this curry a powerhouse of nutrition.
Pro Tips
- 💡Use freshly sprouted beans for the best nutrition and taste.
- 💡Always add garam masala at the end to retain its flavor.
- 💡For a richer taste, roast spices before adding tomatoes.
Storage & Serving
Store any leftover curry in an airtight container in the refrigerator for up to 2 days. Reheat gently on the gas stove or microwave, adding a splash of water if the gravy thickens.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 170.0 kcal |
