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 Benefits of Sprouts

  Last Updated : Feb 08,2019

6 Super benefits of 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. 

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.

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.

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.

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. 

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.

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

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. 

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

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

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. 

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

 by Tarla Dalal
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! 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. With no flour other than 2 tbsp of besan added in these pancakes for binding, the overall carb content is within limits. These pancakes thus easily fit 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 recipe makes use of greens like spinach and methi, as they are most commonly consumed. However you can even unusual greens like cauliflower greens, amaranth leaves etc. These in fact have considerable amounts of iron, necessary to build your haemoglobin levels. Want to try more healthy snacks? Check out the recipe of Mixed Dal Chillas and Oven Baked Pumpkin Fries. Enjoy how to make Sprouts Pancakes recipe with detailed step by step photos and video below.
 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!
Let’s give a healthy twist to the evergreen Aloo Tikki! Using sprouted moong increases the nutrient-value by at least 15 per cent, while coriander and mint give an aromatic spin to the tale. Serve these fibre-rich Sprouts Tikkis hot and crisp, as soon as you prepare them. Serve with Spicy Onion Chutney , Tomato Cutney or Chilli Garlic Chutney .
Quick, easy and tasty too – what a combination! The best part is that this Sprouts, Spring Onion and Tomato Salad has as much nutritional appeal too, making it a must-have in the preconception period and first trimester. Tangy and crunchy, it 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.
 by Tarla Dalal
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. Very soft and spongy, the Sprouts and Palak Idli is addictively delicious. The batter of moong sprouts and spinach gains its appetising 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 even though the batter is not fermented. The best part is that this tasty snack is also very healthy, loaded with protein but low in calories. Enjoy it 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!
No reviews
 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 .
 by Tarla Dalal
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.
A wholesome dough of wheat flour and nachni flour is reinforced with mixed sprouts for good health and spice powders for taste, to make a fantastic Mixed Sprouts Parota. This fibre-rich treat is rolled in a traditional Bengali method, to make it all the more appetising. We have avoided ghee and used minimal oil so as not to increase cholesterol levels. These parathas are excellent to serve for a Healthy Breakfast .
No reviews
 by Tarla Dalal
Instead of being made as a gravy or soup, spinach is used along with boiled mixed sprouts to make a vibrantly-coloured and multi-textured raita. This scrumptious and refreshing Spinach and Mixed Sprouts Raita makes an exciting accompaniment to any meal. It 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. 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 .
 by Tarla Dalal
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 snack for such times! the oats palak sprouts mini uttapa is 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!
 by Tarla Dalal
Buckwheat and 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 spices. Moong dal and sprouts are a good source of protein, making this a very healthy and wholesome choice for pregnant women. Buckwheat is commonly called as kutto or kutti no daro – in case you have any trouble making your local grocer understand!
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