Sprouts Recipe – Authentic Indian Mixed Sprout Curry with Hing

Last Updated on 2 months by Neha Deshmukh

Sprouts Recipe – Authentic Indian Mixed Sprout Curry with Hing

Hey everyone! If you’re looking for a healthy, flavorful, and surprisingly easy Indian curry, you’ve come to the right place. This Mixed Sprout Curry (or Ankur ki Sabzi as some call it) is a staple in many Indian homes, and for good reason. It’s packed with nutrients, tastes amazing with roti, and honestly, it’s just a really comforting dish. I first made this when I was trying to incorporate more plant-based protein into my diet, and it quickly became a family favorite. Let’s get cooking!

Why You’ll Love This Recipe

This Sprouts Curry isn’t just healthy; it’s a flavor bomb! The earthy sprouts are beautifully complemented by the warm spices and a touch of hing (asafoetida), which adds a unique savory depth. It’s a relatively quick weeknight meal, ready in under 30 minutes, and it’s a fantastic way to use up those sprouts you’ve been growing or bought from the market. Plus, it’s naturally gluten-free and easily adaptable to vegan diets!

Ingredients

Here’s what you’ll need to make this delicious curry:

• 2 cups mixed bean sprouts
• 2.5 cups water
• 2 tablespoons oil
• 0.5 teaspoon cumin seeds
• 1 pinch asafoetida (hing)
• 0.33 cup chopped onion
• 0.5 inch ginger, roughly chopped
• 3-4 garlic cloves
• 0.33 cup diced tomatoes
• 1-2 green chilies (adjust to your spice preference)
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon cumin powder
• 1 teaspoon coriander powder
• 0.5 teaspoon garam masala
• 3 tablespoons chopped coriander leaves
• Salt to taste

Ingredient Notes

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

Mixed Bean Sprouts: Types & Benefits
I love using a mix of moong, moth, and chana sprouts. They each have a slightly different texture and flavor, which makes the curry more interesting. Sprouts are nutritional powerhouses, packed with protein, fiber, and vitamins. You can easily sprout your own beans at home, or buy them fresh from most Indian grocery stores.

Asafoetida (Hing): A Digestive Powerhouse
Don’t skip the hing! It might smell a little funky on its own, but it adds an incredible umami flavor to the curry and is known for its digestive properties. It’s especially helpful when working with legumes like sprouts. You can find it in most Indian grocery stores, usually in powdered or crystal form.

Regional Variations in Spice Blends
Every family has their own little twist on this recipe. Some people add a pinch of red chili powder for extra heat, while others like to include a dash of amchur (dry mango powder) for a tangy flavor. Feel free to experiment and find what you like best!

Choosing the Right Oil for Flavor
I prefer using mustard oil for an authentic flavor, but any neutral cooking oil like vegetable or canola oil will work just fine. If you’re using mustard oil, make sure to heat it until it smokes before adding the cumin seeds – this removes the strong pungent smell.

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, give your 2 cups of mixed sprouts a really good rinse under cold water. This gets rid of any dust or debris.
2. Now, add the rinsed sprouts to a pressure cooker along with 2.5 cups of water. Pressure cook for 5-6 whistles, or until the sprouts are tender but still hold their shape.
3. While the sprouts are cooking, heat 2 tablespoons of oil in a pan over medium heat. Add 0.5 teaspoon of cumin seeds and a pinch of asafoetida. Let them sizzle and crackle – that’s where the magic happens!
4. Add 0.33 cup of chopped onions and sauté until they turn translucent or lightly browned.
5. Stir in 0.5 inch of chopped ginger and 3-4 cloves of garlic. Cook until the raw aroma disappears, about a minute or two.
6. Add 0.33 cup of diced tomatoes and 1-2 green chilies (depending on how spicy you like it). Cook until the tomatoes soften and break down.
7. Now for the spices! Add 0.5 teaspoon of turmeric powder, 0.5 teaspoon of cumin powder, 1 teaspoon of coriander powder, and 0.5 teaspoon of garam masala. Stir well to combine and cook for another minute.
8. Carefully add the cooked sprouts (along with their stock!) to the pan. Add salt to taste and adjust the water if you prefer a thinner consistency.
9. Simmer, covered, for 10-12 minutes, stirring occasionally, to allow the flavors to meld together.
10. Finally, garnish with 3 tablespoons of fresh coriander leaves and serve hot!

Expert Tips

Here are a few things I’ve learned over the years to make this recipe even better:

Achieving the Perfect Sprout Texture
Don’t overcook the sprouts! You want them to be tender but still have a little bite. Overcooked sprouts can become mushy.

Balancing Spice Levels
Start with less chili and add more to taste. Remember, you can always add spice, but it’s hard to take it away!

Preventing Sticking During Sautéing
If the spices start to stick to the bottom of the pan, add a splash of water and scrape up any browned bits. Those browned bits are full of flavor!

Variations

Want to switch things up? Here are a few ideas:

Vegan Sprouts Curry
This recipe is already naturally vegan! Just make sure you’re using a vegan-friendly oil.

Gluten-Free Adaptations
This recipe is naturally gluten-free.

Spice Level Adjustments (Mild, Medium, Hot)
* Mild: Omit the green chilies and reduce the garam masala to ¼ teaspoon.
* Medium: Use 1 green chili and the full amount of garam masala.
* Hot: Use 2 green chilies and add a pinch of red chili powder.

Festival Adaptations (Navratri, Fasting-Friendly)
During Navratri fasting, you can skip the onion and garlic. You can also add a little rock salt (sendha namak) instead of regular salt.

Serving Suggestions

This Sprouts Curry is incredibly versatile!

Roti & Flatbread Pairings
It’s absolutely divine with warm, fluffy roti or any Indian flatbread like paratha or naan.

Rice Varieties to Complement the Curry
Steamed basmati rice or jeera rice (cumin rice) are excellent choices.

Side Dish Ideas (Raita, Salad)
A cooling cucumber raita or a simple onion salad provides a nice contrast to the spicy curry.

Storage Instructions

Refrigerating Leftovers
Store any leftover curry in an airtight container in the refrigerator for up to 3 days.

Freezing for Longer Storage
You can freeze this curry for up to 2 months. Thaw it overnight in the refrigerator before reheating.

Reheating Instructions
Reheat the curry in a saucepan over medium heat, adding a splash of water if needed.

FAQs

What are the best sprouts to use for this curry?
Moong, moth, and chana sprouts are my favorites, but you can use any combination of bean sprouts you like!

Can I make this recipe without a pressure cooker?
Yes, you can! Just cook the sprouts in a pot with enough water to cover them until they are tender, about 20-25 minutes.

How can I adjust the consistency of the curry?
Add more water for a thinner curry, or simmer uncovered for a few minutes to reduce the sauce and thicken it up.

What is asafoetida (hing) and where can I find it?
Asafoetida is a resin with a pungent smell that adds a unique savory flavor to Indian dishes. You can find it in most Indian grocery stores.

Can I add other vegetables to this sprouts curry?
Absolutely! Potatoes, cauliflower, or peas would all be delicious additions.

Is this recipe suitable for weight loss?
Yes! Sprouts are low in calories and high in protein and fiber, making this a healthy and satisfying meal.