Indian Recipes

Spicy Sprouted Moong Dal Curry: A Protein-Packed North Indian Delight

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Spicy Sprouted Moong Dal Recipe – A Delightful North Indian Lentil Curry

Welcome to a culinary adventure that showcases the vibrant flavors of North Indian cuisine! This Spicy Sprouted Moong Dal Recipe is not just a feast for the eyes but also a powerhouse of nutrition. Packed with protein and bursting with spices, this dish is perfect for a healthy lunch or dinner, offering a unique blend of flavors that will leave you craving more. Let’s dive into this delightful recipe, which is quick and easy to prepare, making it an ideal choice for both novice cooks and seasoned chefs.

Overview

Prep Time Cook Time Total Time Servings Cuisine Course Diet
10 minutes 15 minutes 25 minutes 4 servings North Indian Lunch High Protein Vegetarian

Ingredients

Ingredient Quantity
Green Moong Sprouts 2 cups
Onion (finely chopped) 1 medium
Garlic (crushed) 3 cloves
Ghee or oil 1 tablespoon
Mustard seeds 1 teaspoon
Cumin seeds (Jeera) 1 teaspoon
Turmeric powder (Haldi) 1/4 teaspoon
Asafoetida (hing) 1/4 teaspoon
Maharashtrian Goda Masala 1/4 teaspoon
Red Chilli powder 1/4 teaspoon
Kokum (Malabar Tamarind) 2 pieces
Grated jaggery 1/2 teaspoon
Groundnut powder 2 teaspoons
Water (or as required) 2 cups
Salt to taste
Chopped coriander (Dhania) leaves for garnish

Nutritional Information (per serving)

Nutrient Amount
Calories Approx. 200
Protein Approx. 12g
Carbohydrates Approx. 30g
Dietary Fiber Approx. 8g
Fat Approx. 5g
Sodium Varies with salt added

Instructions

  1. Prepare the Base
    Begin by heating the ghee or oil in a pressure cooker over medium heat. Once the oil is hot, add the mustard seeds and cumin seeds. Allow them to crackle, releasing their aromatic essence into the oil.

  2. Sauté Aromatics
    Next, add the finely chopped onion and crushed garlic to the cooker. Sauté for 1-2 minutes, stirring frequently, until the onions become translucent and fragrant. This step enhances the overall flavor of the dish.

  3. Incorporate the Sprouts
    After the onions are ready, sprinkle in the turmeric powder, and then add the green moong sprouts. Sauté this mixture for about a minute, allowing the sprouts to absorb the spices and flavors.

  4. Add the Spices
    Now it’s time to elevate the dish with spices. Add the Maharashtrian Goda masala, red chili powder, and a pinch of salt. Mix well to ensure that the sprouts are evenly coated with the spices.

  5. Combine the Ingredients
    Pour in the water and add the kokum, grated jaggery, and groundnut powder. Stir everything together, making sure that all the ingredients are well combined.

  6. Pressure Cook
    Cover the pressure cooker with its lid and cook until the cooker releases one whistle, indicating that the sprouts are well cooked and infused with the spices. Depending on your pressure cooker, this might take around 5-7 minutes. If needed, adjust the consistency of the curry by adding more water.

  7. Garnish and Serve
    Once done, carefully release the pressure and open the lid. Garnish the spicy sprouted moong dal with freshly chopped coriander leaves for a burst of freshness. Serve hot, accompanied by warm phulkas or fluffy steamed rice drizzled with a dollop of ghee for an authentic touch.


Enjoy Your Meal!

This Spicy Sprouted Moong Dal is not just a recipe; it’s an experience that embodies the heart of North Indian cooking. The combination of sprouts with fragrant spices creates a dish that is wholesome, satisfying, and absolutely delicious. Whether you’re serving it at a family gathering or enjoying it as a quick weekday meal, it’s bound to impress your taste buds and nourish your body. Dive into this delightful curry, and enjoy a burst of flavor in every bite!


This recipe is perfect for those looking to maintain a healthy diet while enjoying the rich flavors of traditional Indian cuisine. It’s easy to make, packed with protein, and brings a vibrant touch to your table. Happy cooking!

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