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 benefits of sprouts, mixed sprouts

  Last Updated : Feb 07,2022






6 Super benefits of sprouts, mixed sprouts

Sprouts are called ‘The Living Food’

In the search for nutrient powerhouses, sprouts have emerged victorious! Recognised as the true ‘living food’ and ‘Nature’s boon to mankind’, sprouts have added value to our diet since ancient times. Sprouts exemplify the amazing way in which nature works at continuing life. We all know that when a plant produces seeds, it stores in them all the nutrients needed for the new plants to grow from them. These nutrients remain latent until germination occurs; and so, sprouting activates all these nutrients harnessing the full potential of the seed. 

Mixed Sprouts Salad

Mixed Sprouts Salad

6 Enough Reasons to Bother about Sprouts! 

The process of germination or sprouting brings about many remarkable changes in the seeds. Here are some ways in which sprouts are beneficial: 

1. Easy to digest: Sprouting converts the complex nutrients stored in the seeds into a form that can be easily digested. In other words, the starch gets converted into simple sugars like glucose and fructose, proteins are broken down into amino acids and saturated fat gets converted into simple fatty acids. Sprouts also contain enzymes that aid digestion. In addition, sprouting destroys the seeds’ natural preservative enzymes that inhibit digestion.

Mixed Sprouts Fruits and Veggie Salad

Mixed Sprouts Fruits and Veggie Salad

2. Ideal for dieters: Sprouts are a good source of fibre that binds extra fat and throws it out of the body. Besides this, when had as a salad or breakfast, sprouts are very satiating, thereby keeping you away from impulsively snacking on high calorie foods.

Paneer, Bean Sprouts and Spring Onion Soup

Paneer, Bean Sprouts and Spring Onion Soup

3. Contains extra proteins: Sprouting increases the availability of proteins. For example, on sprouting, the protein content of moong increases by 30%, i.e., 100 g of unsprouted moong contains 24.9 g protein, but on sprouting it increases to 32 g. The inactive enzymes present in the seeds also become active after sprouting thereby enabling easier digestion and absorption.

Moong Sprouts and Bajra Pessaruttu

Moong Sprouts and Bajra Pessaruttu

The nutritive value of moong alters upon sprouting:

Energy (calories) decreases by 15%
Carbohydrate decreases by 10%
Protein increases by 30%
Vitamin A increases by 300%
Vitamin C increases infinitely
Calcium increases by 35%
Potassium increases by 80%
Iron increases by 40%
Phosphorus increases by 55%

4.   Provides a vitamin boost: On sprouting, the seed becomes a veritable nutrient factory with a greater concentration of Vitamin A, Vitamin C, Vitamin E, Vitamin K and B-complex. For example, wheat sprouts contain three times as much vitamin E as unsprouted wheat; lentil sprouts are an excellent source of vitamin C; and sprouted moong shows a dramatic increase in the amount of vitamins and minerals as shown in table. 

Mixed Sprout Vegetable

Mixed Sprout Vegetable

5. Easy to absorb, enhanced mineral content: Sprouting helps stored minerals like iron, calcium and potassium to be absorbed easily as they are set free.

Schezuan Style Paneer and Bean Sprouts

Schezuan Style Paneer and Bean Sprouts

6. Fights diseases: Sprouting the seeds of broccoli, alfalfa and brussels sprouts also increases the content of beneficial plant chemicals or compounds called phytochemicals, antioxidants and bioflavonoids that help to prevent degenerative diseases like cancer and diabetes

Broccoli, Mushrooms and Bean Sprouts Stir Fry

Broccoli, Mushrooms and Bean Sprouts Stir Fry

What is more interesting is that sprouts are actually fun and simple to grow, cheap and versatile – lending themselves to a lot of interesting soups, salads, subzis and what not! As the seed sprouts, their flavour is enhanced making them sweeter, crisper and tastier.  

No denying that they are healthy, tasty and easy to handle, but surely none of us can eat a bowlful of sprouts again and again, made in the same boring salad style (with lemon and salt) or as a conventional subzi. After all, variety is the spice of life! Hence, we thought why not whip up some delicious recipes using a variety of sprouts so that you have the benefit of tasty choices in addition to the health benefits. 

Sprouts Misal, Protein Rich Recipes

Sprouts Misal, Protein Rich Recipes

Here’s a collection of delectable recipes that make this tiny-sized treasure trove of nutrients a part of your daily meals. 

1. Sprouts Pancakes

2. Sprouts Misal

3. Sprouts Tikki

4. Sprouts, Spring Onion and Tomato Salad

5. Sprouts and Palak Idli

Tomatoes Stuffed with Bean Sprouts ( Low Calorie Healthy Cooking)

Tomatoes Stuffed with Bean Sprouts ( Low Calorie Healthy Cooking)

6. Sprouts Kadhi

7. Sprouts Dhokla

8. Mixed Sprouts Parota

9. Spinach and Mixed Sprouts Raita

10. Oats Palak and Sprouts Mini Uttapa

11. Buckwheat and Sprouts Khichdi

Sprouts Khichdi

Sprouts Khichdi

Just a word of caution before we leave you to your ‘sprouting’ experiments… While sprouts should definitely be included in one’s diet every day, overdoing it may lead to indigestion and flatulence, so portion size is to be selected individually. 

Sprouts Stir- Fry ( Eat Well Stay Well Recipes )

Sprouts Stir- Fry ( Eat Well Stay Well Recipes )

Also Read…

How to Sprout and Boil Moong

All About Alfa-alfa Sprouts

Matki Sprouts & Its Health Benefits

Hara Vatana can also be Sprouted… Learn here 

benefits of sprouts, mixed sprouts

1.  
 by Tarla Dalal
sprouts pancake recipe | sprouts chilla | sprouts and vegetables chilla | healthy Indian pancakes | with 26 amazing images. A thoughtful mélange of moong sprouts and veggies, this dish is not just easy to put together but also a real culinary and visual treat! Learn how to make sprouts pancake recipe | sprouts chilla | sprouts and vegetables chilla | healthy Indian pancakes | When you are bored of eating plain moong sprouts, turn to this delicacy. Moong sprouts contain a horde of nutrients like protein, iron, calcium , zinc, B vitamins, magnesium, phosphorus and potassium too. sprouts and vegetables chilla easily fits into the diet of weight-watchers and diabetics both. With good amounts of fibre being contributed, those with heart disease can also enjoy them. Well, the sprouts chilla recipe makes use of greens like spinach and methi, as they are most commonly consumed. However you can even use unusual greens like cauliflower greens, amaranth leaves etc. Tips to make sprouts pancake: 1. You can also use grated dudhi instead of carrots. 2. Grease the pan well to avoid it from sticking. 3. Sprouts pancakes tastes best when served hot. Enjoy how to make sprouts pancake recipe | sprouts chilla | sprouts and vegetables chilla | healthy Indian pancakes | with detailed step by step photos.
2.  
 by Tarla Dalal
Bring the spirit of Maharashtra into your homes with this protein-laden Sprouts Misal. While many think that milk and milk products are the most important source of proteins, they are unaware of the power of sprouts, which give you a superb, more easily digestible protein boost. And this is undoubtedly one of the most interesting ways of consuming sprouts, tempered with cumin, and sautéed with spice pastes and powders including the flavourful misal masala!
sprouts tikki recipe | protein rich moong sprouts tikki | healthy sprouts cutlet | with 19 amazing images. protein rich moong sprouts tikki is a healthy and delicious evening snack that you can binge eat without having to worry about the calories. Learn how to make sprouts tikki recipe | protein rich moong sprouts tikki | healthy sprouts cutlet | Moong sprouts are a protein boost. Sprouted moong is beneficial in relieving the symptoms of anaemia by building haemoglobin levels due to its high iron count. The fiber from sprouted moong has also been linked to lower LDL cholesterol (bad cholesterol) levels, thus decreasing the risk of heart diseases, help to maintain high blood pressure. The healthy sprouts cutlet recipe is a healthy, tasty and diabetic friendly cutlet and has a natural protein source for the vegetarians. Serve these fibre-rich Sprouts Tikkis hot and crisp, as light evening snack along with a cup of Masala tea. Tips to make sprouts tikki: 1. Instead of oil you can use olive oil to cook the tikki. 2. Cook the tikkis on medium flame so that they get cooked evenly from inside also. 3. You can also add finely chopped onion for the crunch. Enjoy sprouts tikki recipe | protein rich moong sprouts tikki | healthy sprouts cutlet | with detailed step by step photos.
sprouts spring onion and tomato salad recipe | Indian mixed sprouts tomato salad | healthy mixed sprouts vegetable salad | mixed sprouts salad for weight loss | with 29 amazing images. sprouts spring onion and tomato salad recipe | Indian mixed sprouts tomato salad | healthy mixed sprouts vegetable salad | mixed sprouts salad for weight loss is a wholesome and satiating salad. Learn how to make healthy mixed sprouts vegetable salad. To make sprouts spring onion and tomato salad, combine all the ingredients, except the dressing, in a deep bowl and toss well. Refrigerate for at least 1 hour. Just before serving, pour the dressing over the salad and toss well. Serve immediately. Quick, easy and tasty too – what a combination! The best part is that this Indian mixed sprouts tomato salad has as much nutritional appeal too, making it a must-have in the preconception period and first trimester of pregnancy. Tangy and crunchy, healthy mixed sprouts vegetable salad is an excellent source of folic acid, iron and protein. The lemony dressing adds to the goodness with an ample dose of vitamin C, especially if it is prepared just before serving. The onions and tomatoes exhibit anti-inflammatory benefits too because of the presence of antioxidants like quercetin and lycopene. With 7 g of protein and 5.7 g of fibre per serving, this mixed sprouts salad for weight loss is a wise indulgence for heart patients and diabetics too. The sprouts help manage blood sugar levels. The fibre in it is beneficial for a healthy digestive system too. It helps to prevent constipation. It will keep you full for long hours and thus you can have this salad as a mind morning or mid evening snack too! Tips for sprouts spring onion and tomato salad. 1. Boiled mixed sprouts can be refrigerated. They stay fresh for two days. 2. Always add little salt while boiling sprouts as they absorb salt well at this stage. 3. Boil the sprouts till they are cooked, but yet crunchy. That is the perfect texture needed for most sprouts based salads. 4. Spring onions can be replaced with onions and fresh coriander. 5. If you wish to carry this salad to work, pack the salad and the dressing in separate air-tight containers and mix and toss just before eating. Enjoy sprouts spring onion and tomato salad recipe | Indian mixed sprouts tomato salad | healthy mixed sprouts vegetable salad | mixed sprouts salad for weight loss | with step by step photos.
5.  
 by Tarla Dalal
sprouts and palak idli recipe | sprouts spinach idli | moong palak idli | with 22 amazing images. sprouts spinach idli is very healthy, loaded with protein but low in calories. Learn how to make sprouts and palak idli recipe | sprouts spinach idli | moong palak idli | But for the fact that it is steamed in an idli mould, the sprouts and palak idli has nothing else in common with the traditional rice and urad idli, because it has an excitingly different taste and mouth-feel. sprouts and palak idli is very soft and spongy and addictively delicious. The batter of moong sprouts and spinach gains its appetizing aroma and taste from ingredients like sesame and green chillies. This batter does not have to be fermented. By adding a dash of fruit salt, we ensure that the idlis come out very soft and fluffy. Enjoy moong palak idli hot with chutney and sambhar for breakfast or supper, or cut it into bite-sized pieces and serve as a starter or evening snack with green chutney! Tips to make sprouts and palak idli: 1. After adding the fruit salt do not mix the batter vigorously. 2. Makes sure to grease the idli mould before making every batch. 3. Sprouts and palak idli tastes best when served hot with sambhar. Enjoy sprouts and palak idli recipe | sprouts spinach idli | moong palak idli | with detailed step by step photos.
 
No reviews
6.  
 by Tarla Dalal
Give your regular kadhi a nutrient boost by adding sprouts to it. A traditional tempering gives the Sprouts Kadhi an appetising aroma, while ingredients like green chilli paste and spice powders give it an irresistible flavour. The sprouts not only contribute immense nutrients and fibre but also a variety of textures, which makes the kadhi more toothsome. A perfect addition to lunch or dinner, this Sprouts Kadhi is quite flavourful without using too much salt, making it ideal for those with high blood pressure. Serve with rotis and rice .
7.  
 by Tarla Dalal
sprouts dhokla recipe | healthy sprouts dhokla | sprouted moong dhokla | sprouts dhokla with spinach | with 18 amazing images. Sprouts dhokla is a dhokla but not a main stream one, as it is made with moong sprouts which make it even healthier! It is a soft and fluffy steamed snack from the Gujarati repertoire. This sprouts dhokla with spinach all-time favourite is enjoyed as a starter, as a tea-time snack, or even for breakfast. Basically, something you can have any time you are hungry! sprouted moong dhokla is mainly made from sprouted moong, spinach and Indian spices with a little bit of besan. Once a Gujarati staple, steamed and low cal dhoklas are universally popular these days! they make a particularly wholesome and light breakfast. Add sprouted moong and spinach to add colour and make them more nourishing as in our sprouted moong dhokla. There are numerous dhokla recipes made with different ingredients. Some dhokla batters need grinding and fermentation while some are quick and need to fermentation and grinding. You can steam then and even microwave. This is sprouts dhokla recipe can be made instantly if you have moong sprouts in hand! It is one of the easiest dhokla recipe. Spinach used in the recipe gives sprouts dhokla a nice green colour and makes it look appetizing. If you are weight watching or long to eat something healthy, this healthy sprouts dhokla is for you. Moong sprouts is a nutri-dense sprout. It’s a good sources of several nutrients like b vitamins, potassium, magnesium, phosphorus. These sprouts are a protein boost. Spinach is one of the richest plant sources of iron and it should be part of a healthy diet for everyone. I give sprouts dhokla to my kids in their tiffin, it is a great way to add sprouts to their meal and also as it is protein rich and super healthy. You can also make this if guests are coming over and you are looking for something simple and healthy. Learn to make sprouts dhokla recipe | healthy sprouts dhokla | sprouted moong dhokla | sprouts dhokla with spinach | with detailed step by step recipe photos and video below.
mixed sprouts parota recipe | healthy sprouts flaxseeds paratha | mixed sprouts alsi paratha | with 20 amazing images. mixed sprouts parota recipe is a powerhouse of flavours and nutrition. Learn how to make mixed mixed sprouts parota recipe | healthy sprouts flaxseeds paratha | mixed sprouts alsi paratha | healthy sprouts flaxseeds paratha is a delicious and healthy twist on the classic Indian flatbread. Packed with protein, fiber, and vitamins from the sprouted grains, it's a satisfying meal that nourishes your body and tantalizes your taste buds. The mixed sprouts alsi paratha is not just a culinary delight but also a nutritional powerhouse. The mixed sprouts provide a rich source of protein, while the whole wheat parota adds fiber and essential nutrients. The aromatic blend of spices enhances the overall flavor. Enjoy the fusion of taste and health in every bite of this mixed sprouts parota! pro tips to make mixed sprouts parota: 1. You can even add fenugreek for a unique flavor and texture combination. 2. Instead of flax seeds you can sunflower seeds or pumpkin seeds to make this recipe. 3. Instead of oil you can cook the parathas in ghee for richer flavour. Enjoy mixed sprouts parota recipe | healthy sprouts flaxseeds paratha | mixed sprouts alsi parathaa | with detailed step by step photos.
 
No reviews
9.  
 by Tarla Dalal
spinach mixed sprouts raita | healthy palak sprouts raita | raita for Healthy Heart, Diabetes and Weight Loss | with 7 amazing images. In spinach mixed sprouts raita, spinach is used along with boiled mixed sprouts to make a vibrantly-coloured and multi-textured raita. This scrumptious and refreshing healthy palak sprouts raita makes an exciting accompaniment to any meal. The fibre from sprouts is a means of managing blood cholesterol and sugar levels. The potassium from sprouts and curd will help to control blood pressure and sustain cardiac health. Diabetics too can enjoy a small portion of this raita as a part of their meal. It's high protein content will help to reduce the overall glycemic load of the meal. raita for Healthy Heart, Diabetes and Weight Loss also gives you the power of sprouts, including folic acid and B-complex vitamins like B1 and B2, which help in the overall development of your baby for pregnancy women. Makes a fiting accompaniment to rotis like Multigrain Garlic Roti, Stuffed Bajra Roti, Jowar Methi Roti, Jowar Bajre Ki Roti and parathas like Green Pea Parathas and Paneer Paratha. Learn to make spinach mixed sprouts raita | healthy palak sprouts raita | raita for Healthy Heart, Diabetes and Weight Loss | with step by step photos below.
10.  
 by Tarla Dalal
oats palak sprouts uttapam recipe | sprouts uttapam | uttapam recipe for pregnancy | folic acid, iron, vitamin B, protein rich sprouts uttapam | with 30 images. oats palak sprouts uttapam recipe is a healthy Indian breakfast to have. Learn to make sprouts uttapam. Pregnancy is a time to be enjoyed. It’s a golden period when you feel quite indulgent, and yet have to strike a balance between your sudden hunger pangs, changing tastes and good health. Here is a quick pregnancy snack for such times! The oats palak sprouts mini uttapam are not just toothsome but also rich in nutrients – you get iron, folic acid and vitamin A from the spinach, fibre and protein from the sprouts and oats. Tons of good health for the little life inside you! Tips for oats palak sprouts uttapam. 1. oats and urad dal must be coarsely powdered. 2. sprouts uttapam requires only 15 minutes fermenting. Enjoy oats palak sprouts uttapam recipe | sprouts uttapam | uttapam recipe for pregnancy | folic acid, iron, vitamin B, protein rich sprouts uttapam | with step by step photos.
buckwheat sprouts khichdi recipe | kutto moong dal sprouts khichdi | healthy kutto no daro sprouts and dal khichdi | with 35 amazing images. buckwheat sprouts khichdi recipe | kutto moong dal sprouts khichdi | healthy kutto no daro sprouts and dal khichdi is a nourishing Indian fare for the entire family. Learn how to make kutto moong dal sprouts khichdi. To make buckwheat sprouts khichdi, heat the oil in a pressure cooker and add the cloves, peppercorns and cumin seeds. When the cumin seeds crackle, add the asafoetida and sauté on a medium flame for a few seconds. Add the buckwheat and yellow moong dal and sauté on a slow flame for a few more seconds. Add the mixed sprouts, turmeric powder, green chillies, chilli powder, salt and 4 cups of water, mix well and pressure cook for 3 whistles. Allow the steam to escape before opening the lid. Serve immediately with fresh curds. Buckwheat is commonly called as kutto or kutti no daro – in case you have any trouble making your local grocer understand! Kutto moong dal sprouts khichdi, is light on the stomach, yet filling and nourishing. The aroma of this khichdi is irresistible, as it has been cooked with an appropriate selection of Indian spices. Moong dal and sprouts are a good source of protein, making this a very healthy and wholesome choice for pregnant women. Being paired with buckwheat instead of rice, this healthy kutto no daro sprouts and dal khichdi is a wise choice for diabetics, weight-watchers and heart disease. The fibre in it will satiate you for long hours. With 207 calories per serving, this khichdi is a meal in itself at dinner time. Tips for buckwheat sprouts khichdi. 1. Instead of sprouts, you can add mixed vegetables. 2. Remember to serve the khichdi immediately to enjoy its flavour and texture. buckwheat sprouts khichdi recipe | kutto moong dal sprouts khichdi | healthy kutto no daro sprouts and dal khichdi | with step by step photos.
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