Sprouted Moong Dal Recipe – Spicy Sprouted Lentil Curry
Description
Sprouted Moong Dal, also known as Spicy Sprouted Lentil Curry, is a vibrant and nutrient-packed dish popular across India. This high-protein vegetarian recipe is made with sprouted green moong beans, sautéed in ghee with aromatic spices. The combination of earthy moong sprouts and a perfect blend of traditional masalas, including Maharashtrian Goda Masala, red chili powder, and kokum, gives this dish an irresistible flavor. A touch of jaggery adds a hint of sweetness, balancing the heat from the spices, while groundnut powder brings a satisfying texture. This curry is ideal for a healthy weekday lunch and can be enjoyed with steaming hot phulkas or rice.
Cuisine: North Indian
Course: Lunch
Diet: 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 (Rai/Kadugu) | 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 |
| Jaggery (grated) | 1/2 teaspoon |
| Groundnut Powder | 2 teaspoons |
| Water | 2 cups (or as required) |
| Salt | To taste |
| Coriander Leaves (chopped) | For garnishing |
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Instructions
-
Heat the Ghee
Start by heating 1 tablespoon of ghee (or oil) in a pressure cooker over medium heat. Once the ghee is hot, add 1 teaspoon of mustard seeds and 1 teaspoon of cumin seeds. Allow them to crackle and release their aroma. -
Sauté Aromatics
Add 1 finely chopped onion and 3 crushed garlic cloves to the pot. Sauté them for about 1-2 minutes until the onions turn soft and translucent. Sprinkle 1/4 teaspoon of asafoetida (hing) to enhance the flavor. -
Add Spices and Moong Sprouts
Stir in 1/4 teaspoon of turmeric powder, followed by 2 cups of green moong sprouts. Sauté the mixture for about a minute to let the spices coat the sprouts evenly. -
Incorporate Masalas
Add 1/4 teaspoon of Maharashtrian Goda Masala and 1/4 teaspoon of red chili powder to the pot. Mix everything well so that the spices blend beautifully with the sprouts. -
Add Liquids and Sweetness
Pour in 2 cups of water (or as needed to adjust the consistency of the curry). Add 2 pieces of kokum (Malabar Tamarind) for tanginess and 1/2 teaspoon of grated jaggery for a balanced sweetness. Stir everything to combine. -
Cook the Dal
Close the lid of the pressure cooker and cook for 1 whistle, or until the moong sprouts are tender and well-cooked. If you need to adjust the water, feel free to add more during the cooking process. After the whistle, let the pressure release naturally. -
Finish with Groundnut Powder
Once the curry is cooked, add 2 teaspoons of groundnut powder to thicken it and give it a rich texture. Stir well to combine, then check for seasoning. Add salt to taste. -
Garnish and Serve
Garnish with freshly chopped coriander leaves and serve hot. This dish pairs wonderfully with steaming phulkas or fluffy rice, topped with a dollop of ghee.
Serving Suggestions:
Enjoy this flavorful and wholesome Sprouted Moong Dal with phulkas or steamed rice for a nutritious and satisfying lunch. You can also serve it alongside a tangy raita or pickle for added zest.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | ~250 kcal |
| Protein | ~14g |
| Carbohydrates | ~45g |
| Fat | ~10g |
| Fiber | ~8g |
| Sodium | ~300mg |
| Iron | ~3mg |
This hearty and protein-rich dish is not only delicious but also supports a healthy and balanced diet. With its robust flavors and nourishing ingredients, it’s perfect for anyone looking to enjoy a light yet fulfilling meal. Whether you enjoy it as a main dish or a side, Sprouted Moong Dal is sure to satisfy your taste buds while keeping you energized.
