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    Home > Indian Vegan Recipes

    Easy Bean Sprouts Curry

    Posted: Sep 9, 2016 ยท Updated: Feb 7, 2022

    Jump to Recipe

    An easy and tasty Bean Sprouts Curry in a tomato-onion-garlic sauce. This is a vegan, gluten-free, soy-free recipe.bean-sprout-curry-5There has been a lot of discussion in recent years about probiotic and prebiotic foods and the immense benefits they offer not just to our physical but also to our emotional health. Your intestines, like the rest of your body, areย teeming with bacteria, trillions of them, helping you digest what you eat. Scientists have discovered that so powerful is the effect of your gut microbiome, as this ecosystem is called, on yourย overall health, that it can affect how you feel, how you look, and even how you think.

    The good news is, we can influenceย our gut microbiomes to a healthier state by eating less processed foods and moreย probiotic foods like tempeh, miso, kimchi and sauerkraut-- foods that are already popular with vegans. To help those bacteria thrive, you also need to eat prebiotic foods -- foods that are rich in a certain kind of fiber -- likeย bananas, greens, leeks, onions, garlic, asparagus, and legumes.

    bean sprout curryThe traditional Indian vegetarian diet tends to be very gut-friendly. coconutย chutney and idlis, for instance, are made with fermented batter teeming with healthy bacteria, as are other traditional favorites like dhokla and kanji. The Indian pickle, looked down upon by the diet-conscious, is getting a boost as aย great source of probiotic bacteria (I have a batch of lime pickle fermenting on the window sill right now). And sprouts, long an integral part of the Indian kitchen, rank high for their prebiotic potentialย like all legumes. Even better, they releaseย nutrients within the legume, making it easier for the body -- and for that bacteria -- to digest and assimilate them.

    I love cooking with sprouts, and I've shared with you a number of sprouted bean recipes in the past, including this simple Mung Bean Salad, a Sprouted Mung Dosa, and even a Sprouted Bean Burger. Today's recipe is an old favorite that I've been eating since I was a little girl. It's a big favorite in our home, even with Jay who will eat it by the bowlful, and in Marathi it's called usal (sundal in Tamil).

    Usal is fantastic with a chapati, but you could make it a little saucier and eat it with rice.

    I usedย matki or moth beans, which are traditional for this dish but may be unfamiliar to some of my U.S. readers. Theyย are easily available online or at Indian groceries. They look like tiny brown mung beans, and have a rather nutty, delicious flavor that lends itself perfectly to lightly spiced curries like this one. You could use mung beans or really any old bean, if you'd rather, but ifย you use chickpeas or any of the larger beans, you will have to cook them first before adding them to the recipe.

    This is a curryย that'll no doubt make your gut happy: there are onions and garlic and, of course, the beans here, providing you with plenty of fiber for the good bacteria. Eat this with some rice and some Indian pickle for a meal that'll leaveย you -- and your belly -- happier and healthier.

    **

    Related recipes

    • Mung Sprouts Khichdi
    • Sprouted Mung Bean Burger
    • Misal
    • Sprouted Mung Salad
    • Instant Pot Khichdi with Mung Bean Sprouts
    • Vegan Curry Sprouts Bowl with Easy Pickled Beets and Minty Brown Rice

    ***

     

    bean-sprout-curry-1

     

    Easy Bean Sprouts Curry

    An easy and tasty Bean Sprouts Curry in a tomato-onion-garlic sauce. This is a vegan, gluten-free, soy-free recipe.
    5 from 7 votes
    Print Recipe Review Recipe
    Course: Bean Sprout Curry
    Cuisine: Indian
    Diet: Gluten Free, Vegan, Vegetarian
    Keyword: Easy Bean Sprouts Curry
    Prep Time: 20 mins
    Cook Time: 45 mins
    Total Time: 1 hr 5 mins
    Servings: 8 servings
    Calories: 100kcal
    Author: Vaishali ยท Holy Cow! Vegan Recipes

    Ingredients 

    • 1 cup sprouted mung beans (or moth/matki beans)
    • 1 large onion (finely chopped)
    • 2 medium tomatoes (finely diced)
    • 6 cloves garlic
    • 1-inch knob ginger (sliced)
    • 1-2 green chili peppers (like jalapeno or serrano. Use less or more depending on your preference for heat. Chop roughly).
    • ยฝ teaspoon cayenne pepper (optional)
    • ยผ cup cilantro (coriander leaves, chopped)
    • ยฝ cup grated coconut (can substitute with 1 cup coconut milk)
    • 1 tablespoon garam masala
    • 1 tablespoon coriander powder
    • 1 teaspoon mustard seeds
    • ยฝ teaspoon asafetida (hing), optional
    • Juice of 1 lemon
    • 1 tablespoon coconut oil
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    Instructions

    • Heat the oil in a large saucepan or wok
    • Add the mustard seeds and, when they crackle, add the asafetida, if using, then add the onions, turmeric, cayenne, if using, coriander powder, and coriander leaves.
    • Saute for a few minutes until onions start to just brown.
    • Add the tomatoes and garam masala. Let the tomatoes release most of their liquid.
    • Add the uncooked, sprouted beans (precook the beans only if you use a larger bean like a chickpea or a kidney bean). Add the coconut and stir well.
    • Add 1 cup of water, bring to a boil, cover and let the curry cook about 30 minutes or until the beans are cooked. If you want more sauce, add more water.
    • Add the lemon juice.
    • Add salt to taste. Garnish with more coriander if you wish.
    • Serve hot with chapatis or rice.

    Nutrition

    Calories: 100kcal | Carbohydrates: 11g | Protein: 3g | Fat: 6g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Potassium: 223mg | Fiber: 4g | Sugar: 3g | Vitamin A: 349IU | Vitamin C: 7mg | Calcium: 27mg | Iron: 1mg
    Tried this recipe?Please leave a comment and recipe rating below!
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    bean sprout curry

     

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    About Vaishali


    I cook and eat simple, tasty and nutritious plant-based food in my Washington, D.C. kitchen, but I never fight a craving for samosas or French fries. Read more about me here.

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    Reader Interactions

    Comments

    1. Ariel

      February 07, 2022 at 7:07 am

      Greta recipe !

      Reply
    2. Se

      January 29, 2019 at 1:36 am

      Can this be frozen?

      Reply
      • Vaishali

        January 29, 2019 at 9:25 am

        Yes absolutely!

        Reply
    3. chrisfff

      April 01, 2018 at 8:20 am

      Hi. I can't find turmeric in the ingredients list.. and I can't find the ginger in the directions!
      Any guidance? Thx ๐Ÿ™‚
      I am making this as I type..

      Reply
      • Vaishali

        April 01, 2018 at 11:30 am

        Add ginger with onions and 1/2 tsp of turmeric.

        Reply
    4. Subhashini

      May 21, 2017 at 12:56 pm

      I have already tried a sprouts recipe from your blog and I must admit, it was superb and addicting. Thanks a ton. I have saved many recipes from your blog and yet to try them. Can we substitute Serrano with Indian green chillies?

      Reply
      • Vaishali

        May 22, 2017 at 8:54 pm

        Hi Subhashini, you can definitely use the Indian chilies in this or any other recipe where serranos or jalapeno chilies are mentioned. Thanks for the kind words about the blog. ๐Ÿ™‚ Cheers.

        Reply
    5. Jay Jacobs

      March 09, 2017 at 3:16 am

      5 stars
      Thank you for this recipe. It looks delicious.
      I can't find the garlic and ginger in the instructions?

      Reply
    6. chessiepique

      September 13, 2016 at 1:17 pm

      This sounds great. How much turmeric? Is a teaspoon about right?

      Reply
      • Vaishali

        September 13, 2016 at 3:51 pm

        Hi Catherine, 1/2 tsp would be great. I will add-- thanks!

        Reply
    7. Ellen Lederman

      September 09, 2016 at 5:09 pm

      So glad you are back and posting again! Am definitely going to make the chili peppers (possibly with Anaheim peppers----I love spicy food, but GERD is limiting that...:(

      Am definitely going to make the bean sprouts. Used to be scared of sprouts (they can have bacteria, but have never gotten sick from them, nor have I known anyone who has.)

      Reply

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    Hi, I'm Vaishali! I cook, eat and share easy, tasty and nutritious plant-based recipes from my Washington, D.C. kitchen, but I never fight a craving for samosas or French fries. 

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    Vaishali Honawar, Holy Cow Vegan author, profile photo

    Hi, I'm Vaishali! I cook, eat and share easy, tasty and nutritious plant-based recipes from my Washington, D.C. kitchen, but I never fight a craving for samosas or French fries. 

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