Sprouted beans and sweet potatoes are a one-pot, high-protein meal that is filling and packed with flavor, made with simple spices, tender sweet potatoes, and mixed sprouted beans (pulses). This recipe is perfect for meal prep, healthy lunches, light dinners, or post-workout meals.

Check out protein-rich chickpea pancakes and mung bean sprouts stir-fry.

Sprouted beans and sweet potatoes - one pot, high protein meal recipe.

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This type of one-pot sprouted beans is popularly known as sundal or usli. A traditional South Indian dish with mustard seeds, curry leaves, green chilies, and coconut. These are specially prepared during festivals like Ganesh Chaturthi, Janmashtami, and the 9 days of Navratri vrat.

The best high-protein meal-prep-friendly recipe for weight loss, fasting, and vrat. This sprouted bean recipe is naturally gluten-free, vegetarian, plant-based, and vegan.

You can check our sprouted mung bean usli (sundal), chickpea or chana sundal (usli), and green peas or batani usli. Also don't miss checking 9 days of Navratri vrat recipes, fasting recipes, and Ganesh Chaturthi recipes.

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Ingredients

Mixed beans (pulses): Sprouting beans is not only an old kitchen tradition but also enhances their texture and flavor, making them easier to digest. You can sprout any one bean, like mung beans, black-eyed peas, moth beans, green peas, chickpeas, or a combination of your choice.

Sweet potatoes: add natural sweetness and creamy texture. You can add elephant foot yam (surn), raw banana, or potatoes instead of sweet potatoes in the recipe.

Coconut oil: For a traditional Mangalore and Udupi flavor.

Tempering: Mustard seeds, red chilies, green chilies, curry leaves.

Other ingredients: grated coconut and jaggery.

Check out the recipe card for the full list of ingredients.

Step-by-step instructions

Heat oil in a pressure cooker. Add mustard seeds, red chilies, and curry leaves.
When the mustard seeds splutter, add sweet potatoes, sprouted mixed beans, green chilies, jaggery, coconut, salt, and water, and mix well.

One pot sprouted bean and sweet potatoes for lunch and dinner.

Cover the cooker and pressure-cook for 1-2 whistles on medium flame.
Let the pressure release naturally.
Remove the lid and stir everything once.
Serve and enjoy.

Tips

Adjust green chilies to taste.
Add jaggery only if needed. The sweetness from potatoes is sufficient.
You can substitute sweet potatoes with raw bananas, potatoes, or elephant foot yam.

Sprouted beans and sweet potatoes usli or sundal - weight loss, fasting and vrat recipe.

How to sprout pulses?

The same method is used to sprout a combination of pulses, a single pulse, or beans.

Wash and soak 1 to 1 ⅓ cups of beans in 3 to 4 cups of water overnight for 8 to 12 hours. Drain and rinse with water. Transfer this to a wide pan, cover it, and let it rest for 1 day in a dark place so the sprouts grow. Alternatively, you can also tie them in a thin, wet cloth. Rinse them every 12 hours, but make sure they are not waterlogged. Longer sprouts can be grown by continuing the rinse every 12 hours.

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Recipe card

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Mixed Sprouted Beans and Sweet Potatoes | High-Protein Meal