Delicious green gram(mung bean) & fenugreek sprouts stir-fry curry, rich source of protein & fiber.

High Protein and delicious mung (moong) bean/green gram sprouts and fenugreek sprouts stir-fry curry

This stir-fry curry is amazingly delicious. It is so flavorful that it can be enjoyed even without any accompaniment. I guarantee that if you try this dish once it will be the favorite dish of you and your family. The spiciness from the chilly powder, sweetness from jaggery, a very mild note of bitterness and fragrance like fenugreek leaves/ methi from the fenugreek sprouts and tartness from the tomato; further the flavors from the aromatics like onion, garlic, ginger, green chilly and whole red chilly etc. makes it mesmerizing. It is tempered with mustard, cumin and hing. It is garnished with coconut and the crispness from the roasted black gram/Urad dal makes it so special. It is so satisfying and super healthy; it is rich source of protein, fibre and other important nutrients as it has both green gram and fenugreek sprouts in it. Friends, I can go gaga over it as it is one of my favorite curry.

This recipe is one which my mother use to cook and she learned it from our neighbor when we lived in Bangalore. Our neighbor is of Karnataka origin. They use to cook this with methi leaves. She use to not cook this often as we need sprouted green grams. However, when I started cooking I have made sprouting green gram and fenugreek etc. easy with my foolproof sprouting method which I have shared in my post, how to sprout green gram/ mung bean without cloth or other apparatus. So I tweaked the recipe with fenugreek sprouts. All those who want to add high protein and fibre in to their diet can try this. Also, Fenugreek seeds may be helpful for people with diabetes and those who are on weight loss journey as they say fenugreek seeds contain fiber and other chemicals that may slow digestion and the body's absorption of carbohydrates and sugar. The seeds may also help improve how the body uses sugar and increases the amount of insulin released. So without much adieu lets get started with the recipe.

Recipe for high protein and delicious mung bean/green gram sprouts and methi /fenugreek sprouts stir-fry curry

Preperation time: 10-15 min

Cooking time: 20 min

Course: Side dish for lunch/dinner

Serves 2-3 people

Section 1 : How to sprout green grams and fenugreek seeds:

( Click the link to see how to sprout Green gram ) Fenugreek seeds given below was sprouted in the same way mentioned in the post above. The pic below shows fenugreek Sprouted in 2 days. Please note: 1/4 cup fenugreek seeds yields 1 cup sprouts.

1 cup of fenugreek sprouts yielded from 1/4 cup fenugreek seeds

1 cup Green gram (Mung/Moong Bean) + 1/4 cup sprouted fenugreek (Methi)

To skip to the recipe video click here

Section 2: List Your Ingredients

• 1 cup ( 250 ml) sprouted mung (moong) bean/green gram

• 1/4 cup fenugreek sprouted. ( The ratio of mung bean and fenugreek should be maintained as given for the right balance. Fenugreek seed can also be sprouted by the above method. 1/4 cup fenugreek seed yields 1 cup fenugreek sprouted)

• 1 onions (chopped)

• 1 tomato (chopped)

• 1/4 cup water to cook the sprouts.

• ¼ tsp turmeric powder

• ½ tsp red chilly powder or to taste

• 1/8 tsp Asafoetida / hing

• 1 green chilly

• 1 tbsp grated ginger-garlic paste (3/4 tbsp. garlic and 1/4 tbsp. ginger)

• 1 tbsp coconut oil + 1 tbsp clarified butter (Ghee)

• 1 tsp mustard seeds

• 1/2 tsp cumin seeds (jeera)

• 2 tsp split black gram (urad dal) optional

• 2-3 dry red whole chilly

• 1/4 + 1/4 tsp salt or to taste

• 1 tbsp jaggery

• 1/4 cup coconut

• 2 tsp coriander leaves to garnish

Section 3: Directions

• 1. Pressure cook the sprouts with 1/4 cup water and 1/4 tsp turmeric and 1/4 tsp salt for one whistle and removes when the pressure release. With this method the sprouts remain crisp and there won't be any excess water. If any other methods of cooking is used then the cooked sprouts should not be mushy. It should be crisp. If the sprouts are blanched or steamed see that the excess water is removed.

• 2.Heat a heavy bottomed pan over medium heat. Add in 1 tbsp coconut oil + 1tbsp clarified butter (ghee).

• 3.Add mustard seeds.

• 4. And when mustard seeds splutter; add cumin seed, split black gram( urad dal ) and dry red whole chilly.

• 5.Now, when the split black gram (urad dal) turns light brown add grated ginger-garlic paste and chopped green chilly.

• 6. And when the garlic turns light golden brown then add the chopped onions and remaining salt.

• 7. sauté the onions until it turns translucent. And then add hing, red chilly powder and sauté continuously for another minute without burning.

• 8. And quickly add tomatoes and sauté. Cover and cook for few minutes till tomatoes is tender.

• 9. Add the cooked sprouts and mix well so that it is incorporated with all tomatoes, aromatics and species.

• 10. cover and cook till tomatoes are fully cooked and mashed.

• 11. Add grated coconut and mix it well .

• 12. Then add jaggery and mix it well.

• 13. Garish with coriander leaves and remove from fire.

• 14. Serve in a dish garnished with coriander.

Green gram (mung /moong bean) and fenugreek sprouts stirfry curry with puri and salad.

Green gram (mung /moong bean) and fenugreek sprouts stir-fry curry with a bowl of rice tempered butter milk and A papad ( Indian deep fried dough of black gram bean flour, either fried or cooked with dry heat until crunchy)

This curry can be had accompanied with rice or flat bread like Chapatti / roti. I sometimes eat the curry during lunch time with small bowl of rice, seasoned butter milk and pappad; in the night I have the curry with flat bread like chapatti/roti or puri with some salad. Please do try this recipe and send in you valuable feedbacks. Stay healthy and stay happy.

Recipe Video