Sprouts are germinated seeds of lentils, grains, and nuts. During the germination process, the seeds are packed with nutrients. These are recommended as health foods due to the high level of micronutrients and fibre content. They are loaded with antioxidants and are great if you include them in your daily diet.
9 Yummy and Easy Sprouts Recipes
Sprouts are something that people find boring or tasteless. But there are many ways to make sprouts and can be included as a healthy and tasty option in your diet. Here are some yummy sprout recipe that you can include in your diet:
- Simple Sprout Salad Recipe
Ingredients: Kidney bean sprouts- ½ cup, Moong bean sprouts- ¾ cup, Chopped onion- 1 small, Tomato- 1 small, Lemon juice- 2 teaspoon, Salt- as per requirement.
Method: Finely chop the onion and tomato. Combine with bean sprouts and add lemon juice and salt. Mix well and eat before it turns soggy.
- Sprouts Dhokla Recipe
- Moong sprouts- 1 cup, coarsely ground
- Spinach- ½ cup
- Grated carrot- ¼ cup
- Ginger and green chilli paste- 1 teaspoon
- Bengal gram flour- 1 tablespoon
- Asafoetida- a pinch
- Salt to taste
- Turmeric- a pinch
- Baking Soda- a pinch
- Oil- 1 teaspoon
- Mustard- ½ teaspoon
- Cumin- ½ teaspoon
- White sesame seeds- ¼ teaspoon
- Curry leaves- a few
- Mix the carrots, moong, ginger and chilli paste, and all the other dry ingredients.
- Make a coarse mixture. Sprinkle some water if required.
- Grease a flat pan with oil and spread the mix out evenly.
- Steam the mix in a steamer for 15 minutes.
- Remove and cut into cubes.
- Temper with sesame seeds, curry leaves and cumin.
- Sprouts jalfrezi
- Moong sprouts- 200 gm
- Ghee– 2 tablespoons
- Cumin seeds- 1 tablespoon
- Finely chopped garlic – 1 tablespoon
- Finely shredded ginger – 1 tablespoon
- Tomatoes – 1/2 cup, grated
- Garam masala powder- 1/2 tablespoon
- Powdered coriander seeds – 2 tablespoons
- Salt as required
- Chilli powder – 1/2 tablespoon
- Turmeric – 1/2 tables
- Yoghurt – 1/2 cup, beaten smooth
- Chopped coriander leaves – 1 tablespoon
- Heat ghee to a wok and add the cumin seeds.
- Add finely chopped and shredded ginger and garlic respectively and saute till it is slightly fried.
- Then add the tomatoes and stir fry till the fat separates.
- Add garam masala, dhania powder, salt, turmeric and chilli powder. (You can toss a few veggies of your choice too.)
- Stir a few times, till it is mixed well. Add the sprouts and cook over high heat, till it is slightly fried.
- Add a cup of water to this and bring the mixture to a boil.
- Simmer uncovered for about a minute.
- Add the yoghurt. Mix well.
- Serve hot garnished with the chopped coriander leaves. (source: indiatimes.com)
- Mix sprout sabzi
30 g mixed sprouts
- 1/2 onion, chopped
- 1 tomato, chopped
- 1/2 tsp ginger-garlic paste
- 1 green chilli, chopped
- 1/4 tsp each of red chilli powder, cumin (jeera) powder, turmeric (haldi) powder and dry mango (amchur) powder
- 1/2 tsp each of coriander (dhania) powder and garam masala powder
- 1 tsp oil
- 1-2 curry leaves
- Salt to taste
- Coriander leaves to garnish
- Water as required
In a pressure cooker, add the oil, curry leaves, green chilli and ginger-garlic paste and cook for a minute.
- Add the onion and cook till translucent.
- Add the tomato and cook for a few minutes. Then add the salt, turmeric powder and red chilli powder and cook till the tomato releases its moisture.
- Add the mixed sprouts, coriander powder, cumin powder and dry mango powder.
- Mix all the ingredients well and simmer on a medium flame for 4 to 5 minutes.
- Add some water, cover the pressure cooker and let it cook for 6 to 7 whistles.
- Uncover the pressure cooker and add the garam masala powder.
- Open the cooker and let it cook without a lid until the water evaporates completely.
- Garnish with chopped coriander and serve hot. (Source:indiatimes.com)
- Sprouts stir fry
- 1 tbsp soy sauce
- 1 cup moong bean sprouts
- 1/2 tbsp sugar
- Salt to taste
- 1 tbsp vegetable oil
- A few drops of sesame oil
Wash and drain the bean sprouts.
- Add the vegetable oil to a heated wok or heavy skillet. When it is hot, add the bean sprouts and stir-fry briefly.
- Add the soy sauce, sugar and salt. Stir-fry for another few seconds and add the sesame oil.
- Serve hot.
Note: You can add any veggies you like to the dish, like mushrooms, broccoli, carrots, babycorn, cabbage, French beans, etc. (Source: About Food/Rhonda Parkinson)
- Sprouts tikki
- 1/2 cup boiled sprouted moong
- 1 1/2 tablespoon mint leaves
- salt as required
- 1/2 teaspoon crushed to paste green chilli
- 1/2 tablespoon mint leaves
- 1 1/2 tablespoon coriander leaves
- 1/2 tablespoon gram flour (besan)
- 1 dash asafoetida
- 1/2 tablespoon coriander leaves
- 1/2 cup refined oil
To start with, take a blender and blend together sprouted moong dal and water. Make a smooth paste.
Transfer in a bowl and combine mint leaves, gram flour, green chili paste, salt, coriander leaves in it. Mix thoroughly to form a thick batter. Roll out flat round balls from this mixture in shape of tikkis.
Take a plate and combine together chopped coriander, mint leaves (1/2 tbsp both). Roll the tikkis in this mixture.
Take a non-stick pan, keep it on medium flame and heat oil in it. Pan fry these tikkis in the pan until golden brown in colour from both the sides. Take out on an absorbent paper. Serve hot with your favourite chutney
- Sprout Pancake
- 2 cups – sprouts (moong, rongi, Channa mix)
- 1 cup – palak, chopped
- 1 tbsp – Dalia (broken wheat)
- 1 tbsp – grated Coconut
- 1 tsp – salt
- oil for shallow frying
- Grind sprouts and palak with a little water.
- Take out in a bowl and mix the other ingredients without oil.
- Heat a heavy griddle or non-stick pan.
- Spread a little oil.
- Pour 2 tbsp and spread like a pancake.
- Cook on both sides and serve with chutney or a pickle of your choice.
- (Source: bawarchi.com)
- Sprouts pulav
1/2 cup matki sprouts
- 1/2 cup boiled moong sprouts
- 2 cups brown rice, cooked
- 1 tsp oil
- 1 tsp cumin (jeera) seeds
- 1/2 cup onion, finely chopped
- 1 tsp garlic, finely chopped
- 1 tsp ginger, finely chopped
- A pinch of turmeric (haldi) powder
- 1/2 tsp chilli powder
- 1/4 cup tomatoes, finely chopped
- 3 tbsp capsicum, finely chopped
- 1 tsp pav bhaji masala
- Salt to taste
Method: Heat the oil in a broad non-stick pan and add the cumin seeds.
When the seeds crackle, add the onion and cook on a medium flame for 1 to 2 minutes, or until translucent. Add the garlic, ginger, turmeric powder, chilli powder, tomatoes and a little water and cook on a medium flame for 2 to 3 minutes, stirring occasionally. Add the capsicum, a little more water and cook on a medium flame for another 1 to 2 minutes, stirring occasionally. Add the pav bhaji masala, salt, matki sprouts and moong sprouts, mix well and cook for 2 to 3 minutes, stirring continuously. Add the brown rice, mix well and cook on a medium flame for 2 to 3 minutes, stirring continuously. Serve immediately. (Source: Tarla Dalal)
- Sprouts and corn chaat
- 1.5 cups Sweet corn Kernels
- 3/4 th cup diced cucumber
- 1/2 cup chopped tomato ( seeds removed)
- 1/4 th cup finely chopped bell pepper ( any color is ok)
- 1/4 th cup finely chopped red onion
- 1/2 cup boiled peanuts
- 1 green chilly finely chopped
- 1 tsp mint chutney or to taste
- 1/4 th tsp chaat masala
- 1 tsp tamarind date chutney or 1 tbsp finely chopped dates
- 2 tbsps finely chopped coriander leaves
- Salt to taste and
- Lemon juice to taste
Method: Boil the corn and cool slightly.
In a large boil add the sweet corn, cucumber, tomato,bell pepper, onion and peanuts.
Add the chili, chutneys, chaat masala, salt, lemon juice and coriander leaves.
Combine all the ingredients and gently toss the salad.
Check for seasoning and adjust accordingly.
Serve immediately as is or with some chaat puri.
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