Sprouts Masala Recipe – Authentic Malvani Style with Coconut & Fennel

Last Updated on 1 month by Neha Deshmukh

Sprouts Masala Recipe – Authentic Malvani Style with Coconut & Fennel

Hey everyone! If you’re looking for a flavorful, healthy, and satisfying dish, you’ve come to the right place. I’m so excited to share my family’s recipe for Sprouts Masala, made in the vibrant Malvani style. It’s packed with goodness, bursting with aromatic spices, and surprisingly easy to make. I first stumbled upon this recipe while exploring the coastal cuisine of Maharashtra, and it quickly became a favorite. Let’s get cooking!

Why You’ll Love This Recipe

This Sprouts Masala isn’t just another sprout recipe. The magic lies in the Malvani spice blend, combined with the sweetness of coconut and the subtle anise flavor of fennel seeds. It’s a beautiful balance of flavors that’s both comforting and exciting. Plus, sprouts are nutritional powerhouses! This dish is perfect for a quick weeknight dinner, a healthy lunch, or even as part of a festive spread.

Ingredients

Here’s what you’ll need to create this delicious Sprouts Masala:

• 1 cup mixed sprouts
• 1.5 cups water
• 1 tablespoon coriander seeds
• 0.5 tablespoon fennel seeds
• 0.25 cup chopped onions (about 40g)
• 1 inch ginger (chopped)
• 4-5 garlic cloves
• 0.5 cup desiccated coconut (about 50g)
• 2 tablespoons oil
• 0.33 cup chopped tomatoes (about 80g)
• 0.5 teaspoon turmeric powder
• 1 teaspoon Malvani masala
• 0.5 teaspoon red chili powder
• 1 cup sprouts cooking broth
• 2-3 tablespoons coriander leaves (for garnish)

Ingredient Notes

Let’s talk about a few key ingredients to make sure you get the best results:

Mixed Sprouts: Types & Benefits

I love using a mix of moong, moth, and chana sprouts for this recipe. They offer a lovely texture and a good balance of flavors. Feel free to experiment with other sprouts like alfalfa or masoor. Sprouts are incredibly healthy, packed with protein, fiber, and essential vitamins.

Malvani Masala: A Regional Spice Blend

Malvani masala is the heart and soul of this dish! It’s a unique blend of spices from the Konkan region of Maharashtra. You can usually find it in Indian grocery stores, or you can make your own (recipes are readily available online!). It adds a distinctive smoky and aromatic flavor.

Fennel Seeds: Flavor & Digestive Aid

Don’t skip the fennel seeds! They add a subtle sweetness and a lovely anise-like flavor that complements the other spices beautifully. Plus, fennel seeds are known for their digestive benefits – a win-win!

Desiccated Coconut: Texture & Taste

Desiccated coconut adds a wonderful texture and a hint of sweetness to the masala. It also helps to thicken the gravy. If you prefer, you can use freshly grated coconut, but you might need to adjust the amount of liquid.

Oil: Choosing the Right Oil for Flavor

I usually use sunflower oil or vegetable oil for this recipe, but you can also use coconut oil for an extra layer of flavor. Just be mindful that coconut oil has a lower smoke point.

Step-By-Step Instructions

Alright, let’s get cooking!

1. Cook the Sprouts: First, give your mixed sprouts a really good rinse. Then, pop them into a pressure cooker with 1.5 cups of water. Cook for 2-3 whistles, or until they’re tender but still hold their shape. Set them aside – we’ll need them later, along with that lovely cooking broth!
2. Make the Masala Paste: Heat 2 tablespoons of oil in a pan. Add 1 tablespoon of coriander seeds and 0.5 tablespoon of fennel seeds. Let them roast for a minute until fragrant. Now, add 0.25 cup of chopped onions, 1 inch of chopped ginger, and 4-5 garlic cloves. Sauté until golden brown. Finally, add 0.5 cup of desiccated coconut and roast until lightly golden. Let it cool slightly, then grind it all into a smooth paste with a little water.
3. Sauté the Aromatics: In the same pan, add a little more oil if needed. Sauté 0.33 cup of chopped tomatoes until they soften and become mushy.
4. Build the Flavor: Add the ground masala paste to the pan and cook for about 2 minutes, stirring constantly. This helps to release all those wonderful flavors. Then, add 0.5 teaspoon of turmeric powder, 1 teaspoon of Malvani masala, and 0.5 teaspoon of red chili powder. Cook for another minute.
5. Combine & Simmer: Now, it’s time to bring everything together! Add the cooked sprouts and 1 cup of the sprouts cooking broth to the pan. Give it a good mix and simmer for 10-12 minutes, or until the gravy thickens to your liking.
6. Garnish & Serve: Finally, garnish with 2-3 tablespoons of fresh coriander leaves. Serve hot with pav, rice, or roti.

Expert Tips

• Don’t overcook the sprouts! You want them to be tender but still have a bit of bite.
• Roasting the spices really brings out their flavor, so don’t rush this step.
• Adjust the amount of red chili powder to your spice preference.

Variations

• Vegan Adaptation: This recipe is naturally vegan! Just ensure your Malvani masala doesn’t contain any animal-derived ingredients.
• Gluten-Free Adaptation: This recipe is also naturally gluten-free.
• Spice Level Adjustment: If you like it extra spicy, add a pinch of cayenne pepper or a finely chopped green chili. My friend, Priya, loves to add a whole dried red chili while sautéing the tomatoes!
• Festival Adaptation (Ganesh Chaturthi/Navratri): This Sprouts Masala is a fantastic addition to a festive thali during Ganesh Chaturthi or Navratri. It’s a healthy and flavorful option that fits right in.

Serving Suggestions

This Sprouts Masala is incredibly versatile. Here are a few ideas:

• With Pav: Serve it with soft, buttery pav for a delicious street food-style meal.
• With Rice: A simple bowl of steamed rice is the perfect accompaniment.
• With Roti: Whole wheat roti or chapati adds a healthy and satisfying element.
• As a Side Dish: Serve it as a side dish with other Indian curries and vegetables.

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.

FAQs

What are the best types of sprouts to use in this masala?

Moong, moth, and chana sprouts work wonderfully, but feel free to experiment!

Can I make the masala paste ahead of time?

Absolutely! You can make the paste a day or two in advance and store it in the refrigerator.

What is Malvani masala, and where can I find it?

It’s a regional spice blend from Maharashtra. You can find it in Indian grocery stores or online.

How can I adjust the thickness of the gravy?

If the gravy is too thick, add a little more water or sprouts cooking broth. If it’s too thin, simmer for a few more minutes.

Can I use fresh coconut instead of desiccated coconut?

Yes, you can! Use about 1 cup of freshly grated coconut.

Is this dish suitable for weight loss?

Yes! Sprouts are low in calories and high in fiber, making this a healthy and satisfying meal.