Thursday, June 10, 2021

Sprouts, Panner, and Veggie Curry

This curry is very healthy and rich in protein made with sprouts and paneer. Sprouts are protein rich foods that are easily digestible. Paneer is yet another protein rich food and a good source of calcium, which is kids favorite. Coupled with a few veggies, this curry makes a protein and fiber rich curry, with aromatic spices.

Most of the ingredients are staple in every home and hence sprouts paneer curry can be made. Sprouts are easy to make with any legume you have on hand. Store-bought sprouts can also be used.

This is a dry curry, but can be made into a gravy one too. This pairs well with rice and/or roti. This curry can be made in under 30 minutes, if you have sprouts ready. Any sprouts can be used. Adjust the cooking time according to the sprouts used.  Any veggies can be used to that you have in hand.

Also, this curry can be easily converted into a delicious taco too. Drizzle a little avocado cream or cilantro cream for a tasty taco. 

Sprouts are very healthy and this curry is as delicious as the Sprouts Stuffed Paratha. If you love sprouts, this Dal Sprouts Salad is a must try, which is also protein and fiber rich. 


Sprouts (yellow peas, green peas, and black eyed peas) - 1.5 cups
Paneer - 1 cup, 1-in pieces
Broccoli - 1.5 cups
Carrots - 1 cup, julienne
Onions - 1 cup, sliced and halved
Ginger - 1/2 tsp, chopped
Oil - 2 tbsp
Cumin- 1/2 tsp
Hing - 1/8 tsp
Water - 2 to 3cups
Kasoori Methi-1 to 2 tsp, dried
Garam masala - 1/2 tsp
Chili powder - 1/2 tsp
Turmeric - 1/4 tsp
Salt - 3/4 tsp


In a pot, cook the sprouts with about 2 to 3 cups water for about 10 min. 

When it is half way cooked, add carrots, salt and boil for 5 min. 

Then add the broccoli switch off. Broccoli with get cooked in the hot water. Set aside.

Heat oil in pan. Add cumin, ginger, and hing. Sauté onion for a few minutes. When it is half cooked, add paneer and stir fry till the paneer gets toasted.

Drain the cooked sprouts and veggies, and add to pan with onions and paneer.

Add turmeric, chili powder, salt, and stir fry for 3-4 min. 

Add garam masala another couple of minutes.

Add kasuri methi and switch off the flame. Transfer to a serving bowl.

Serve with roti or rice, or use as a taco filling.


  1. This is one power packed curry Radha, excellent combination of veggies and paneer..would love to make it!

  2. love the veggie-sprouts bhaji. so nutritious. with panner and sprouts both being proteins, this is a delish one for sure

  3. I ahve never tried curry using this combination of ingredients. The curry is super nutritious and protein packed one.

  4. Love that the bhaji has sprouts and simple flavors which kids will love.

  5. Vegetables stir fry with different veggies and protein rich panner looks so inviting and colorful