Sprouted Moong Dal Curry

Sprouted Moong are nutrient-rich, protein-packed vegetarian super foods which is also low in carbs. It is very light and easy to digest.

India is the largest producer of this legume. Green moong dal is also known by several names such as pachai payaru in Tamil, cherupayar in Malayalam, pesara parupu in Telugu, hesaru kaalu in Kannada and moong dal in Hindi.

Though moong dal is very healthy, sprouting them increases the nutritional value which helps in digestion. The young sprouts have 10 to 100 times glucoraphanin which protects the body from cancer causing agents. They are rich in antioxidants and they help in detoxifying your body.

In this recipe, we are going to make the healthy, spicy and tasty Indian way of cooking these sprouted moong dal which I make normally at home. This curry goes well with rice, chapati or roti for lunch or dinner.


  • Sprouted moong dal- 1 cup ( 450 ml.)
  • Onion- 2 ( medium sized, finely chopped)
  • Tomato- 3 ( medium sized, finely chopped)
  • Ginger garlic paste- 1 tbsp
  • Cumin seeds- 1 tsp
  • Fennel seeds powder- 1 tsp
  • Green chilli- 2 ( slit lengthwise)
  • Chilli powder with coriander powder mix- 1 tbsp
  • Asafoedita powder- 1/4th tsp
  • Turmeric powder- 1/4th tsp
  • Amchur powder- 1/2 tsp
  • Coriander leaves- as needed
  • Salt- as needed.


Procedure to sprout the moong dal: Clean the moong dal well and soak it in water for 6 to 7 hours. Drain the water and tie it in a wet cloth for almost a day. When the cloth gets dry, sprinkle water now and then. Next day, you can see it’s beginning to sprout. Clean it again before using it for food. It can be stored in refrigerator for 2 days.
Heat 2 tbsp oil in a pan. Add 1 tsp of cumin seeds and slit 2 green chillies.
Add the finely chopped onions.
Once the onion gets translucent, add ginger garlic paste.
Once the raw smell of ginger garlic paste goes away, add finely chopped tomatoes. Saute till tomatoes turn soft.
Then add chilli powder with coriander powder mix, turmeric powder, asafoedita powder, fennel seeds powder, amchur powder and salt. Mix it together and let the masala cook in oil for 1 minute.
Add little water. Cook till the masalas get cooked and oil separates out.
Oil is separated.
Now add 1 cup of sprouted moong dal.
Add 2 cups of water for 1 cup of moong dal.
Bring the water to boil. Then pressure cook it in medium flame for 2 whistles.
Once opening after the pressure is released. Boil till the oil separates on top. If the gravy is thin, boiling it open will make the gravy thick. If the gravy is thick, adjust the consistency by adding required water.
Garnish with coriander leaves.


  • 1/2 tsp of garam masala can be also added along with other masalas if you would prefer.