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Sprouted Moong Dal Curry

syginde1's picture
Sprouted moong dal curry is healthy, nutricious and a real treat to eat.
  Salt To Taste
  Pepper To Taste
  Sprouted whole green moong dal 2 Cup (32 tbs)
  Garam masala/Kala masala 1 Teaspoon
  Red chili powder 1⁄2 Teaspoon
  Turmeric 1⁄2 Teaspoon
  Black mustard seeds 1⁄2 Teaspoon
  Cumin seeds 1 Teaspoon
  Asafoetida 1 Pinch (hing)
  Curry leaves 6 (kadi patta)
  Dried red chilies 4
  Toasted unsalted cashew pieces 1⁄4 Cup (4 tbs)
  Coconut milk 6 Ounce
  Lemon 1⁄2 , juiced
  Vegetable oil/Canola oil 2 Tablespoon

In a large soup or stock pot on medium high heat, add the sprouted dal and enough water to cover (around 4-5 cups) and bring to a boil. Cover and reduce the heat to a gentle simmer, cook for 30 minutes. The dal should be tender but not mushy. Add the red chili powder, turmeric, garam masala, salt and pepper. Stir to combine and add the coconut milk, cashews and lemon juice. Simmer for another 5-6 minutes, then taste to adjust any seasonings.

In a small wok or sauce pan, add the oil until just smoking. Carefully add the mustard seeds as they have a tendency to splatter. Turn off the heat, and quickly add the cumin seeds, asafetida powder, curry leaves and dried red chilies. Pour this entire mixture on top of the sprouted moong dal curry and serve with fresh chapathis and fragrant Basmati rice.

Recipe Summary

Difficulty Level: 
Main Dish
Preparation Time: 
10 Minutes
Cook Time: 
30 Minutes
Ready In: 
40 Minutes
SPROUTED WHOLE MOONG DAL CURRY Eating this particular dish is an absolute treat. My grandmother used to make it every time we would visit India. It's healthy, nutritious and really delicious. This dish is a favorite in both Maharashtra (located on the southwestern coast of India) and Karnataka (south central) states. Green moong dal is tasty on its own but when sprouted, it adds a whole other layer of flavor and creates a unique texture to the dish. You could easily make this dish using sprouted lentils or any other sprouted dal you prefer, or apply the same recipe to make any bean, lentil or daal of your choice. How To Sprout Beans, Lentils and Dals: Only whole lentils, beans and dals can be sprouted. Rinse your dal carefully under cool running water. In a large bowl, soak the dal overnight in enough water to cover completely. Drain, rinse well and transfer the dal back to the bowl and cover with a slightly damp cheesecloth (or dish towel). Store in a dark warm area. Check periodically to make sure there is enough moisture, but you should see lovely sprouts within 24 hours.

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Nutrition Rank

Nutrition Facts

Serving size

Calories 219 Calories from Fat 155

% Daily Value*

Total Fat 18 g27.4%

Saturated Fat 7.6 g38.1%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 115.7 mg4.8%

Total Carbohydrates 12 g4.1%

Dietary Fiber 4 g16%

Sugars 5 g

Protein 6 g12%

Vitamin A 3.9% Vitamin C 29.8%

Calcium 3.9% Iron 11.1%

*Based on a 2000 Calorie diet


Meera Shanbhag's picture
Tomas Rammuno's picture
Sophia Bruzowski's picture
Sherry Lousie Taylor's picture
Sprouted Moong Dal Curry Recipe