Sprouted Moong Masoor Curry – sprouted green gram and whole red lentils cooked in a spicy curry.
Here’s another interesting recipe using sprouts. The highlight of this dish is that it is made without a drop of oil. So, this is a perfect curry for those looking to enjoy a flavourful meal without the extra calories.
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About Sprouted Moong Masoor Curry
Sprouted Moong Masoor Curry is a healthy and delicious curry made using sprouted moong and masoor. Moong and masoor both are excellent source of plant based protein for vegetarians and vegans. Sprouting increases their nutritional value. One of the standout features of this curry is that it is made without oil. Cooking without oil might seem challenging initially, and many people believe that oil-free dishes lack flavor. However, that is not the case. The taste is not at all compromised. Some of the oil-free recipes on this blog are Millets Coconut Sevai, Carrot French beans Sabzi, Gavaar Sabzi, Maharashtrian style Drumstick Dal, Ivy-gourd Sabzi, Jowar Onion Roti and raw banana Sukka.
To make this curry, sprouted moong and masoor are pressure cooked for one whistle. Chopped onions are sauteed alongwith ginger, garlic, tomato and fresh coconut. The roasted ingredients are then ground to make a masala paste. Further, in a separate pan, mustard seeds and cumin seeds are dry roasted, to which chopped garlic , green chillies and asafoetida are added and sauteed. The masala paste is added and sauteed for few minutes to which spices and cooked sprouts are added. The curry is finally garnished with fresh coriander leaves.
This curry pairs excellently with steamed rice. It can also be served with phulkas/chapatis.
Step- wise recipe with pictures
Into a pressure cooker, add 1 cup of sprouted moong and 1 cup of sprouted masoor. Add salt, ½ tsp turmeric powder and 2 1/2 cups of water.
Pressure cook for 1 whistle. Keep cooked sprouts aside.
To make the masala paste. Heat a pan. Add 1 large chopped onions and saute until they turn translucent.
Next, add 4 to 5 cloves of chopped garlic, 1 tsp chopped ginger, 1 large chopped tomato and ¾ cup fresh coconut.
Saute on low heat till the tomato turns mushy. Allow this to cool and blend to a fine paste.
Next, heat a pan. Add ½ tsp mustard seeds and ½ tsp cumin seeds.
When the seeds start crackling, add 1 tsp chopped garlic, 3 to 4 chopped green chillies, a pinch of asafoetida and saute.
Add masala paste and saute for 3 to 4 minutes.
Add ½ tsp turmeric powder, 1 ½ tsp Kashmiri chilli powder, 1 tsp garam masala and saute.
Add cooked sprouts and mix well. Add salt as per taste.
Cook on low heat for few minutes. Garnish with chopped coriander leaves.
Serve sprouted moong massor curry with steamed rice or phulkas.
Recipe Card
Sprouted Moong Masoor Curry | Oil-free spicy sprouts curry
Ingredients
- 1 cup of sprouted moong
- 1 cup of sprouted masoor
- 1 tsp turmeric powder
- 1 large onion, chopped
- 4 to 5 cloves of garlic plus 1 tsp chopped garlic
- 1 tsp chopped ginger
- 1 large tomato, chopped
- ¾ cup freshly grated coconut
- ½ tsp mustard seeds
- ½ tsp cumin seeds
- 2 to 3 green chillies, chopped
- a pinch of asafoetida
- 1 ½ tsp Kashmiri chilly powder
- 1 tsp garam masala
- salt as per taste
- 2 tbsp chopped coriander leaves
Instructions
- Into a pressure cooker, add sprouted moong and masoor. Add salt, 1/2 tsp turmeric powder and water. Pressure cook for 1 whistle. Keep cooked sprouts aside.
- To make the masala paste, heat a pan. Add chopped onions and saute until they turn translucent.
- Next ,add 4 to 5 cloves of garlic, chopped ginger, chopped tomato and fresh coconut. Saute on low heat till the tomato turns mushy.
- Allow this to cool and blend to a fine paste.
- Next, heat a pan. Add ½ tsp mustard seeds and ½ tsp cumin seeds.
- When the seeds start crackling, add 1 tsp chopped garlic,chopped green chillies, a pinch of asafoetida and saute.
- Add masala paste and saute for 3 to 4 minutes.
- Add ½ tsp turmeric powder, 1 ½ tsp Kashmiri chilli powder, 1 tsp garam masala and saute.
- Add cooked sprouts and mix well. Add salt as per taste.
- Cook on low heat for few minutes.
- Garnish with chopped coriander leaves. Serve hot with steamed rice or phulkas.
Recipe Video
More Moong & Masoor Recipes
Sprouted Moong Potato Sabzi
Sprouted Moong Salad
Sprouted Moong green garlic sabzi
Padengi Batata Gassi
Mixed sprouts salad
Masoorachi Aamti
Sprouted Masoor Pulao
Sabut Masoor Usal
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