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 Sprouts, The Super Ingredient To Cook With

  Last Updated : Dec 06,2018

5/5 stars      4 REVIEWS

Top 10 Veg Sprouts Recipes

Health professionals are increasingly recommending that people eat sprouts, which are easier to digest, lower in calories and richer in nutrients than dry pulses and seeds. Enzyme levels in seeds increase dramatically when they are sprouted; the seed fats are converted into essential fatty acids; carbohydrates and proteins are converted into sugars and essential amino acids respectively; minerals become easily absorbable; and vitamin levels increase substantially. Sprouts are also rich in antioxidants that are a must to fight the stress, free radicals and pollution one is exposed to these days.

3 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: 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.

2. Ideal for dieters: The calorie content of the seeds decrease on sprouting as some amount of the carbohydrates and fats get converted into more easily digestible forms. 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 gm of unsprouted moong contains 24.9 gm protein, but on sprouting it increases to 32 gm. The inactive enzymes present in the seeds also become active after sprouting, thereby enabling easier digestion and absorption.

Inexpensive and versatile, sprouts are a great addition to soups, salads, subzis, and even rice dishes ! As the seeds sprouts, their flavour is enhanced, making them sweeter, crisper and tastier. Needless to say, sprouts should be an essential part of our daily diet. To prevent boredom, all you need to do is learn how to use sprouts imaginatively in a variety of different preparations.

Here are some suggestions...

top 10 veg sprout recipes

 by Tarla Dalal
Main highlight of this recipe is use of chana dal, masoor dal and mixed sprouts. These are considered to be high in protein, but addition of Paneer improves the quality of the protein. Also use of pulses makes this recipe high in fibre and iron….Serve it immediately with lovely green chutney and see how these tikkis disappear in a few minutes
The humble kadhi gets an extra shot of nutrition with the addition of sprouts! With just everyday spices, the Sprouts Kadhi gets an enchanting aroma and flavour. Use low-fat curds to pull this nutritious and fibre-rich kadhi further down the calorie counter. For a truly memorable meal, serve hot with Oats Khichdi, page 62.
Brussels Sprout, which has become a common sight in most vegetable markets today, is a dainty vegetable that is sure to attract you to buy some even if you don’t know how to cook it! Not to worry; it is not so tough to handle. It cooks quite like any other vegetable and lends itself to many wonderful dishes such as this tongue-tickling Oriental delicacy. The Brussels Sprout and Spring Onion Stir-Fry, which includes a couple of tasty ingredients like capsicum and soy sauce, has an interesting texture and peppy flavour that is sure to delight your taste buds. Have it right off the stove, to enjoy its crisp and fresh texture. A perfect side dish recipe to serve with a Chinese main meal.
Here is how you can convert leftover rotis into a tongue-tingling snack. Just use them to wrap up a delectable combination of crunchy bean sprouts and tangy green tomato salsa! The juicily refreshing filling of the Bean Sprouts and Green Tomato Salsa Wrap happens to be rich in iron, vitamin C and fibre, which makes it quite as satiating as a full meal.
 by Tarla Dalal
Using mixed sprouts ensures an abundant supply of protein and iron in the recipe, while combining them innovatively with chopped cucumber results in a well-balanced flavour and texture, especially since the sprouts are cooked to the right extent retaining a mild crunchiness. Further, the cooking water is not drained, thereby preventing nutrient loss. Another interesting aspect is that the Cucumber and Mixed Sprouts Subzi has a top-class flavour although it uses surprisingly few spice powders!
Bean Sprouts is a very salad-friendly ingredient, as it has a wonderful crunchy texture, along with a pleasant, mildly-sweet flavour. In this multi-faceted salad, bean sprouts team up with delicious veggies like capsicum, cucumber and spring onions, not to forget everybody’s favourite kidney beans! This combo of veggies and beans makes this Mexican -style salad a nutri-dense one, while the innovative avocado-based oil-free guacamole dressing makes it incredibly tasty. The avocado also imparts a wise dose of good fats to the creamy dressing, all of which makes the Bean Sprouts and Lettuce tossed in Guacamole Dressing a valuable addition to your menu. Just spread a portion of this wholesome salad in a Chapati and roll it up tightly to make a wrap and enjoy with a bowl of Carrot Onion Soup .
 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
Mildly spiced brown rice, to which sprouts and veggies have been added, is garnished with mint, to enhance its flavours. Sprouting pulses leads to the production of enzyme called "amylase" which helps in enhancing the process of digestion. The pulses when combined with any other cereal like rice, as i have done in this recipe, are a better source of protein than when consumed on their own.
 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.
Murmura with Mixed Sprouts is a vibrant preparation of puffed rice tossed together with mixed sprouts, crunchy veggies, crispy nuts and spice powders. A sprinkling of raw coconut gives a very nice texture to this snack, while lemon juice and sweet chutney add tang, flavour and a bit of moisture, which is necessary to hold the ingredients together. You can enjoy this satiating and mouth-watering Mixed Sprouts Bhel with tea, or serve to your kids when they are back from school. Since it involves no cooking, you can even have it as a snack as soon as you are back from work. You can chop and keep the ingredients ready in the fridge before you leave in the morning, and quickly toss up a filling treat when you are back in the evening, tired and yearning for a quick refreshment. With puffed rice you can also make Kolhapuri-Bhadang Murmura , Puffed Rice and Sesame Bars , Sprout and Fruit Bhel, Meva Moodi and Bhel Puri .
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