Sprouted Moong Dal Recipe - Spicy Sprouted Lentil Curry

Give this delicious high protein dal made of sprouted green moong dal, kokum, Maharashtrian goda masala and other ingredients a try for a comforting meal with rice or roti.

Madhuli Ajay
Sprouted Moong Dal Recipe - Spicy Sprouted Lentil Curry
13402 ratings.

Sprouted moong (Green gram) dal is a popular, healthy and spicy lentil curry made across India in different ways depending on the region. It is made using spicy masala and is perfect for your week day lunch.

Did you know: Green Moong or Whole Moong Dal is packed with protein and low in carbohydrates and is one of the best vegetarian superfoods out there. It has a low glycemic index and is high in dietary fibre making it a perfect lentil for diabetics as it releases sugar into the bloodstream slowly. 

Serve Sprouted Moong Dal Recipe with hot with phulkas or hot Steamed Rice with a dollop of ghee for lunch or dinner.

You can also try our other sprouted moong dal recipes like:

  1. Green Moong Dal Sundal Recipe
  2. Moong Bean Sprouts Upkari Recipe - Moong Beans Stir Fry
  3. Sprouted Green Gram Kosambari Recipe- With Pomegranates

Course: Lunch
Diet: High Protein Vegetarian
Prep in

10 M

Cooks in

15 M

Total in

25 M


4 Servings


  • 2 cups Green Moong Sprouts
  • 1 Onion , finely chopped
  • 3 cloves Garlic , crushed
  • 1 tablespoon Ghee , or oil
  • 1 teaspoon Mustard seeds (Rai/ Kadugu)
  • 1 teaspoon Cumin seeds (Jeera)
  • 1/4 teaspoon Turmeric powder (Haldi)
  • 1/4 teaspoon Asafoetida (hing)
  • 1/4 teaspoon Maharashtrian Goda Masala
  • 1/4 teaspoon Red Chilli powder
  • 2 Kokum (Malabar Tamarind)
  • 1/2 teaspoon Jaggery , grated
  • 2 teaspoon Groundnut powder
  • 2 cups Water , or as required
  • Salt , to taste
  • Coriander (Dhania) Leaves , Chopped, for garnishing

How to make Sprouted Moong Dal Recipe - Spicy Sprouted Lentil Curry

  1. To begin making the Sprouted Moong Dal Recipe, heat ghee/oil in a pressure cooker.

  2. Add the mustard seeds and the cumin seeds and once they crackle add the onion, garlic, asafoetida and saute it for 1-2 minutes till the onions turn translucent.

  3. After 1-2 minutes, add the turmeric powder, moong sprouts and sauté it for about a minute.

  4. Next add the masala, chilli powder and mix well. Add water and then add the kokum, jaggery, salt, peanut powder and stir well to combine.

  5. Cover it with the lid and cook it till the cooker releases 1 whistle or till the sprouts are well cooked. Adjust the consistency of water if required.

  6. Once the Sprouted Moong Dal  is done, garnish with fresh coriander leaves and serve hot.

  7. Serve Sprouted Moong Dal Recipe with hot with phulkas or hot Steamed Rice with a dollop of ghee for lunch or dinner.