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Sprouts Misal | Maharashtrian Sprouts Misal | healthy Sprouts Misal |

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Tarla Dalal

13 September, 2016

Sprouts Misal | Maharashtrian Sprouts Misal | healthy Sprouts Misal |

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Table of Content

About Sprouts Misal, Protein Rich Recipes

Ingredients

Methods

Nutrient values

Sprouts Misal | Maharashtrian Sprouts Misal | healthy Sprouts Misal |

Sprouts Misal is a traditional Maharashtrian dish that beautifully combines taste, nutrition, and spice in one wholesome bowl. This Maharashtrian Sprouts Misal is made with a mix of protein-rich sprouts like kala chana, moong, and chawli, simmered with aromatic spices and flavorful masala to create a deliciously spicy and satisfying meal. It’s one of the healthiest and most flavorful ways to include sprouts in your diet. The use of misal masala, along with ginger, garlic, and green chilli paste, gives this dish its authentic Maharashtrian punch. Served hot with chopped onions, tomatoes, and a squeeze of lemon, it’s both nourishing and appetizing, perfect for breakfast, lunch, or dinner.

To prepare this healthy sprouts misal, start by heating oil in a deep non-stick pan and adding cumin seeds until they crackle, releasing a warm aroma. Then add ginger-green chilli paste, garlic paste, and finely chopped onions, sautéing them until golden and fragrant. This forms the flavorful base of the dish. Next, add the boiled mixed sprouts, followed by misal masala, turmeric powder, chilli powder, and salt. Mix everything well and cook with a splash of water for a few minutes so the sprouts soak up all the spicy flavors. The result is a rich, hearty, and aromatic sprouts curry that embodies the essence of traditional Maharashtrian street food, but with a healthy twist.

What makes this Sprouts Misal truly special is its nutritional richness. Sprouts are a superfood, packed with plant-based protein, fiber, vitamins, and enzymes that improve digestion, boost metabolism, and strengthen the immune system. They’re also easier to digest than whole legumes because sprouting breaks down complex starches and increases nutrient absorption. Combined with the anti-inflammatory benefits of turmeric and the metabolism-boosting properties of chilli and garlic, this misal becomes a power-packed, low-fat, and high-energy meal that supports weight management and overall wellness.

The Maharashtrian Sprouts Misal is also a great alternative to traditional Misal Pav, offering the same bold flavors with added health benefits. While the classic version uses spicy farsan and pav (bread rolls), this sprouts-based version focuses on wholesome ingredients, making it light yet filling. You can serve it with bajra roti, jowar roti, or a glass of chaas (buttermilk) to create a balanced, fiber-rich, and gut-friendly meal. The addition of fresh onions and tomatoes on top adds a crunchy, tangy contrast to the soft, spicy sprouts, enhancing the overall texture and freshness of the dish.

From a health perspective, Sprouts Misal is ideal for diabetics, heart patients, and those aiming for weight loss. The high fiber and protein content of sprouts helps regulate blood sugar levels, while their low glycemic index keeps energy levels stable. The minimal use of oil and the presence of heart-healthy spices like cumin and turmeric support cardiovascular health. Additionally, sprouts are low in calories but high in satiety, making them excellent for weight control. When paired with whole grains like bajra or jowar, this dish becomes a complete meal that supports both energy and nutrition needs.

In conclusion, Sprouts Misal is a fusion of traditional taste and modern health, proving that Indian street food can be both flavorful and nourishing. Its spicy, tangy, and earthy flavors appeal to the palate while delivering a powerful dose of nutrition. Whether you enjoy it as a light meal, a hearty snack, or part of a wholesome thali, it never fails to impress. Bursting with aroma, color, and crunch, this healthy sprouts misal captures the heart of Maharashtra in every bite — a perfect dish for those who crave comfort food that’s as good for the body as it is for the soul.

Ingredients

for Sprouts Misal

2 cups boiled mixed sprouts (kala chana , chawli , moong, etc.)

1 tsp misal masala

2 tsp oil

1 tsp cumin seeds (jeera)

1/2 tsp ginger-green chilli paste

1 tsp garlic (lehsun) paste

1/2 cup finely chopped onion

1/4 tsp turmeric powder (haldi)

1 tsp chilli powder

salt to taste

For The Topping

2 tbsp finely chopped tomato

2 tbsp finely chopped onion

Method

for Sprouts Misal

Heat the oil in a deep non-stick kadhai and add the cumin seeds.
When the seeds crackle, add ginger-green chilli paste, garlic paste and onions and sauté on a medium flame for 2 minutes.
Add the mixed sprouts, misal masala, turmeric powder, chilli powder, salt and ¼ cup of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
Serve immediately topped with tomatoes and onions

Sprouts Misal, Protein Rich Recipes recipe with step by step photos