This article has been reviewed by experts
A healthy diet does not have to be boring! Pumping up the nutrient value of your daily diet will not make you regret yourself. That is exactly what sprouts are meant for!
These little germinated seeds of grains, legumes, and nuts can add an extra punch of nutrients, flavor, and crunch to your ordinary meals. In this article,we bring you some quick sprout recipes that leave you craving more. Besides promoting good health, sprouts can make your foods tastier, wholesome, and more filling. Whether it’s a simple sprouts salad or a quick recipe, the sprouts benefits are clear—improved digestion, higher energy levels, and a boost to overall health.
Superfood Sprouts: Nutritious Meal Ideas & Delicious Recipes
If you want to add some excitement to your meals, these healthy, quick, simple, and mouth-watering sprout recipes will come handy. Read on:
1. Sprouts Salad [4]
Ingredients required: 2 cups sprouted moong beans, 1 finely chopped onion, 1 finely chopped tomato, chopped green chilies, 1 boiled potato, ¼ tsp chili powder, ½ tsp chaat masala, salt to taste, lemon juice (optional), chopped coriander leaves (for garnishing)
How to prepare?
Step 1: Rinse the sprouted moong beans and boil them.
Step 2: Mix all the ingredients and spices.
Step 3: Season it with lemon juice and garnish with coriander.
2. Sprouts Kadhi
Ingredients required: 1 cup sprouted moong, ¼ cup besan (Bengal gram flour),1 cup curd, 1-inch grated ginger, ½ tsp turmeric powder, 1 tbsp jaggery, salt to taste
For tempering: ¼ tsp mustard seeds, ¼ tsp cumin seeds, ¼ tsp fenugreek seeds, 4-5 curry leaves, a pinch of asafoetida
How to prepare?
Step 1: Rinse and boil the sprouted moong.
Step 2: Strain the water thoroughly.
Step 3: Whisk besan and curd, add water and mix it slowly.
Step 4: Add all the ingredients and mix well.
Step 5: Take a pan (Kadhai) and pour the mixture into it. Then cook on medium flame.
Step 6: Add the boiled moong sprouts to it and cook for 5 minutes.
Step 7: Temper it with spices like mustard, cumin, fenugreek seeds, curry leaves, and asafoetida (Hing).
3. Sprouts Khichdi [5]
Ingredients required: 2 tbsp mixed moong and chana sprouts, 2 tbsp soaked and drained rice, ½ tsp ghee, ¼ tsp cumin seeds, 1 finely chopped onion, 4-5 curry leaves, ½ tsp garlic paste, ½ tsp turmeric powder, a pinch of asafoetida, salt to taste
How to prepare?
Step 1: Heat a pressure cooker and add ghee.
Step 2: Next, add cumin seeds, asafoetida, curry leaves, and garlic paste.
Step 3: Sauté on a medium flame and add onions.
Step 4: Add rice and sprouts, mix, and pressure cook for 3 whistles.
Step 5: Coarsely mash the Khichdi with a spoon.
4. Sprouts Pulao [8]
Ingredients required: ½ cup boiled matki sprouts, ½ cup boiled moong sprouts, 2 cups cooked rice, ½ cup chopped onion, ¼ cup chopped tomatoes, 3 tbsp diced capsicum,1 tsp finely grated ginger, 1 tsp minced garlic, 1 tsp cumin seeds, spices like turmeric powder, red chili powder, pav bhaji masala, salt to taste
How to prepare?
Step 1: Heat oil in a pan and add cumin seeds.
Step 2: Add onion, tomatoes, and capsicum and sauté them.
Step 3: Add all the spices and cook on a medium flame.
Step 4: Add a little water and cook, stirring it occasionally.
Step 5: Add the sprouts, mix well, and continue cooking.
Step 6: Add the rice and cook on a medium flame for 10 to 15 minutes.
5. Sprouts Soup
Ingredients required: ½ cup sprouts, 1 boiled potato, 1 grated onion, 1 tbsp finely chopped cabbage, 1 finely grated carrot, 1 crushed garlic pod, ½ tsp sugar, ½ tsp cornflour, 2 tbsp chili sauce, ½ tsp black pepper powder, salt to taste
How to prepare?
Step 1: Heat oil in a pan and add all the ingredients. Sauté the veggies thoroughly.
Step 2: Add the washed and drained sprouts, onion, and garlic into the pan
Step 3: Add salt, sugar, black pepper powder and the sauce.
Step 4: Cook and simmer for 5 to 10 minutes.
Step 5: Dissolve the cornflour in ¼ cup of water and add it to the mixture, stirring it continuously.
Step 6: Boil it for 5 minutes and serve hot.
6. Sprouts Dhokla [7]
Ingredients required: 1 cup grounded moong sprouts, ½ cup spinach, ¼ cup grated carrot, 1 tsp finely grated ginger, 1 tsp green chili paste, 2 tbsp besan, ¼ tsp baking soda, ½ tsp turmeric powder, a pinch of asafoetida, salt to taste
For tempering: ¼ tsp mustard seeds, ¼ tsp cumin seeds, ¼ tsp fenugreek seeds, 4-5 curry leaves, ½ tsp urad dal, 2 minced garlic pods
How to prepare?
Step 1: Mix all the ingredients in a bowl to make a coarse mixture.
Step 2: Grease a flat pan with oil.
Step 3: Place the grounded moong sprouts mixture and spread it evenly.
Step 4: Steam it in a steamer or pressure cook for 12 to 15 minutes without a whistle.
Step 5: Prepare the tempering (mustard, cumin, fenugreek seeds, urad dal, garlic pods, and curry leaves), and pour it over the cooked dhokla.
7. Sprouts Bean Fry [6]
Ingredients required: 1 cup sprouted beans, 1 tbsp soy sauce, 1 tbsp finely chopped vegetables of your choice, 1 to 2 drops of sesame oil, ¼ tsp sugar, salt to taste
How to prepare?
Step 1: Wash and drain the sprouted beans.
Step 2: Add oil to a heated pan and add the sprouted beans and veggies. Sauté well.
Step 3: Add soy sauce, sugar, and salt, and stir fry for 2 to 3 minutes.
Step 4: Add sesame oil and serve hot.
8. Sprouts Sandwich
Ingredients required: 10 bread slices, butter as required, green chutney as required
For the stuffing: ¾ cup sprouts, 1 boiled and mashed potato, 1 chopped onion, 1 tsp chaat masala, 1 tsp red chili powder, chopped coriander leaves, salt to taste
How to prepare?
Step 1: Heat oil in a pan and add the chopped onions. Sauté until the onions turn translucent.
Step 2: Next, add the sprouts and the mashed potato.
Step 3: Add chaat masala, chili powder, and salt.
Step 4: Mix thoroughly and cook for nearly 2 minutes.
Step 5: Add the coriander leaves and mix thoroughly. So, the stuffing is ready!
Step 6: Take a slice of bread and apply the green chutney.
Step 7: Put the slice of bread on a buttered tawa. Make sure the chutney side faces upward.
Step 8: Put another slice of bread on the top and cook until both sides become golden brown and crispy.
Step 9: Remove from the tawa and cut the sandwich into two triangular halves.
Step 10: Serve with tomato ketchup.
Nutrients In Healthy Sprout Recipes
Sprouts are packed with several essential micro and macronutrients, minerals, and bioactive compounds that offer a cascade of health benefits. [1]
One cup serving of fresh sprouts contains the following nutrients [3]:
| Nutrients | Value |
| Calories | 8 |
| Protein | 3 g |
| Fat | 0.4 g |
| Fiber | 1 g |
| Carbohydrates | 1 g |
| Sodium | 5 mg |
| Calcium | 2% |
| Vitamin | 5% |
| Iron | 4% |
Health Benefits of Eating Sprout-Based Dishes [2]
1. Increases Immunity Power: Sprouts are packed with antioxidants. Therefore, eating sprouts is indeed a great way to give your immune system a wake-up call!
2. Comes with Anti-Cancer Effects: Sprouts are loaded with many anticancer phytochemicals which can prevent the growth of cancerous tumors. These tumors are mostly the result of an exposure to toxic chemicals.
3. Prevents Osteoporosis: One of the research findings was that sprouts can inhibit the production of advanced glycation end-products (AGEs) in patients with diabetes. That lowers the risk of osteoporosis in such patients.
4. Improves Cardiovascular Health: By balancing cholesterol levels and lowering cholesterol absorption in the human body, sprouts can help protect you against cardiovascular diseases.
5. Supports Weight Management: High amounts of fiber in sprouts can prevent food cravings and binge eating. This plays a vital role in weight management. Also, sprouts are exceptionally low in calories, which helps in losing weight.
Potential Side Effects of Sprouts
Though sprouts are healthy, they may also have a few minor side effects.
- Digestive Issues: For some people, consumption of sprouts may lead to stomach upsets, gas formation, and other digestive issues. The reason behind this is the high fiber content in sprouts, making them difficult to digest for many.
- Food Poisoning: Sprouts may lead to food poisoning. The moist, warm environment under which the sprouting takes place may support the thriving of bacteria. Therefore, you must examine the sprouts properly before consuming them, and it is always best to consume well-cooked sprouts. [9]
FAQs
1. Who should avoid eating sprouts?
Sprouts are prone to contamination by harmful bacteria. Thus, children, the elderly, pregnant women, and people with weak immune systems should avoid eating raw sprouts.
2. How can I make sprouts?
Add one teaspoon of sprout seeds to a pint- or quart-size Mason jar. Fill with cool water by nearly 2 inches and allow the seeds to soak for at least 8 hours. Cover the jar with a thick cheesecloth, securing it in place with the help of a rubber band or the jar lid band.
3. Can I eat sprouts every day?
Yes, you can eat sprouts every day. But do not eat the same kind of sprouts daily. Try different sprouts to ensure that you receive a variety of nutrients.
4. Can I eat sprouts at night?
It is advisable to avoid eating sprouts at night. Your body’s metabolism rate is the lowest at night, and since you don’t move much at night, sprouts may interfere with your digestion and sleep.
5. How do you keep sprouts fresh for a long time?
You can refrigerate your sprouts to keep them fresh for a long time. But before refrigerating, make sure your sprouts are totally dry. You may put the sprouts in a clean plastic bag with a zip lock system or a glass bowl or jar before putting it into the refrigerator.
Conclusion
Sprouts benefits are many. They are versatile and nutrient-rich superfoods that can be easily incorporated into several dishes. They offer an array of health benefits and ease of preparation. The healthy sprout recipes mentioned in the article are worth a try. Apart from enhancing your health, these recipes can also pamper your palate sufficiently.
Disclaimer
This article has been written from a health and wellness perspective and is not a substitute for medical advice.
References
1. Sprouted Grains: A Comprehensive Review
2. Edible Plant Sprouts: Health Benefits, Trends, and Opportunities for Novel Exploration
3. Nutritional and end‐use perspectives of sprouted grains: A comprehensive review
4. Consumption of Sprouts and Perceptions of Their Health Properties in a Region of Northwestern Mexico
6. Development of recipe for promoting consumption of Haetsun sprouts and their nutrient evaluation
7. Sprouts Menu Development, Recipe Testing and Evaluation
8. Mung Bean (Vigna radiata L.): Bioactive Polyphenols, Polysaccharides, Peptides, and Health Benefits
