Ever wondered how to make sprouted beans truly delicious? While they are nutritional powerhouses, their raw flavor isn’t for everyone. This recipe is the answer! We unlock all the incredible benefits of living sprouts by gently cooking them in a fragrant, creamy sauce. The secret is a dry-roasted blend of spices, coconut, and sesame, which we powder and whip into a smooth yogurt sauce. A final tempering of spices in ghee elevates the flavor to another level. The result is a light, satisfying dish that’s ready in under 20 minutes, perfect for a wholesome breakfast or a superb partner to a lunchtime salad.
**Preparation time:** 10 minutes
**Cooking time:** 5–10 minutes
**Serves:** 5 or 6
Ingredients
• 1½ teaspoons / 7 ml cumin seeds
• 2 teaspoons / 10 ml coriander seeds
• 6 black peppercorns
• ½ teaspoon / 2 ml fennel seeds
• 2 teaspoons / 10 ml sesame seeds
• 8 whole cloves
• ¼ cup / 25 g unsweetened shredded coconut, lightly packed
• ⅔ cup / 160 ml plain yogurt or sour cream
• 3–4 tablespoons / 45–60 ml ghee or vegetable oil
• 1½ teaspoons / 7 ml fresh ginger root, scraped and finely minced
• 1½ teaspoons / 7 ml minced hot green chili, or to taste
• 1 teaspoon / 5 ml black mustard seeds
• 12 small fresh or dried curry leaves
• 1 cup / 195 g whole urad, muth, mung, or chickpeas, sprouted to ⅓ inch / 1 cm long, yielding 2½–3 cups
• 1 teaspoon / 5 ml salt
• 1 teaspoon / 5 ml sugar or equivalent sweetener
• 1 tablespoon / 15 ml fresh lemon juice
• 2 tablespoons / 30 ml coarsely chopped fresh coriander or minced parsley
Instructions
1. Place the cumin, coriander, peppercorns, fennel, sesame seeds, and cloves in a dry, heavy frying pan over moderately low heat. Toast for about 5 minutes until fragrant. Add the shredded coconut and continue toasting, stirring frequently, until it turns golden brown. Transfer the roasted to a blender and grind into a fine powder. Add the yogurt and blend for 1 minute until you have a smooth sauce. Set aside.
2. Heat the ghee or oil in a large frying pan over moderate heat. When hot, add the minced ginger, green chili, and black mustard seeds. Fry until the mustard seeds turn gray and begin to pop.
3. Add the curry leaves, then immediately pour in the yogurt-spice sauce. Cook, stirring occasionally, until the sauce has thickened and reduced by about half.
4. Stir in the sprouted beans, salt, and sweetener. Cover the pan, reduce the heat to low, and cook until the sprouts are warmed through and have reached your desired tenderness, anywhere from 3 minutes for crunchy to 10 minutes for tender-crisp.
5. Transfer to a serving platter, sprinkle with fresh lemon juice and chopped coriander, and serve immediately.
Nutritional Information
• Nutritional Highlights
• Sprouted beans are a fantastic source of plant-based protein, fiber, and digestive enzymes.
• The sprouting process increases the bioavailability of key nutrients like Vitamin C and B-complex vitamins.
• This dish is rich in minerals from the variety of seeds and beans used.
• Yogurt provides a dose of probiotics for gut health, while spices like ginger and coriander offer anti-inflammatory properties.
Pro Tips
• For a richer, creamier sauce, use full-fat Greek yogurt. For a vegan option, use a thick, unsweetened plant-based yogurt and coconut oil instead of ghee.
• Don’t walk away when toasting the coconut! It can go from golden to burnt in a matter of seconds. Remove it from the heat as soon as it’s fragrant and lightly browned.
• Make a double batch of the dry spice powder. Store it in an airtight container for up to a month to make this dish even faster next time.
• Control the spice level by de-seeding your green chilies for a milder flavor, or add an extra chili for more heat.
FAQ
Q: Can I make this sprouted beans recipe vegan
A: Yes, absolutely! To make this dish fully plant-based, use a thick, unsweetened plant-based yogurt (like coconut or soy) instead of dairy yogurt, and substitute coconut oil or another vegetable oil for the ghee. The flavor and creamy texture will be just as wonderful.
Q: Is this sprouted bean dish a good source of protein
A: Definitely. Sprouted beans like mung, muth, and chickpeas are fantastic sources of plant-based protein. The sprouting process actually increases the bioavailability of protein and other nutrients, making this a highly nutritious and satisfying meal for anyone on a vegetarian diet.
Q: How should I store leftovers of this creamy sprouted beans
A: You can store leftovers in an airtight container in the refrigerator for up to 3 days. The yogurt-based sauce may thicken when chilled. To reheat, gently warm the dish on the stovetop or in the microwave, adding a splash of water if necessary to loosen the sauce.
Q: Can I prepare parts of this recipe in advance
A: Yes, for an even quicker meal, you can make the dry spice powder ahead of time. As suggested in the pro-tips, toast a double batch of the spices and coconut, grind it into a powder, and store it in an airtight container for up to a month. This cuts your prep time in half for the next time you make it.
