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Sprouts recipes


Last Updated : Jun 21,2020



अंकुरित अनाज के व्यंजन - हिन्दी में पढ़ें (Sprouts recipes in Hindi)
ફણગાવેલા કઠોળની રેસિપી - ગુજરાતી માં વાંચો (Sprouts recipes in Gujarati)

41 Best sprouts recipes, collection of Indian sprouts recipes

Sprouts: The Living Food

Best sprouts recipes, collection of Indian sprouts recipes. 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 Health Benefits of Sprouting

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

Broccoli, Bean Sprouts and Green Peas Salad, Healthy Salad RecipeBroccoli, Bean Sprouts and Green Peas Salad, Healthy Salad Recipe

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. Try simple and quick recipes like Sprouts Stir-fry and Sprouts Pancakes.

Sprouts Stir- Fry ( Eat Well Stay Well Recipes )Sprouts Stir- Fry ( Eat Well Stay Well Recipes )

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. 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 in the form of Matki Salad or breakfast like Sprouts Dhokla, sprouts are very satiating, thereby keeping you away from impulsively snacking on high calorie foods.

Matki Salad, Healthy Moath Bean SaladMatki Salad, Healthy Moath Bean Salad

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 gms of unsprouted moong contains 24.9 gms protein, but on sprouting it increases to 32 gms.

The inactive enzymes present in the seeds also become active after sprouting thereby enabling easier digestion and absorption. Healthy Vegetable and Sprouts Lunch Salad is a one-dish meal which fulfills your protein requirement at one go. A serving provides 22.7 g of protein.

Healthy Vegetable and Sprouts Lunch SaladHealthy Vegetable and Sprouts Lunch Salad

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. Some classic examples of this are Mixed Sprouts and Palak Subzi, Papaya Cabbage and Bean Sprouts Salad and Mixed Sprouts and Bajra Roti.

Papaya, Cabbage and Bean Sprouts SaladPapaya, Cabbage and Bean Sprouts Salad


5. Easy to absorb, enhanced mineral content: Sprouting helps stored minerals like Iron, Calcium and Potassium to be absorbed easily as they are converted to their simple form. Try the recipe of Methi and Moong Sprouts Wrap.

Methi and Moong Sprouts WrapMethi and Moong Sprouts Wrap

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. Try the unique recipe ideas using brussels sprouts like Roasted Brussel Sprouts with Sea Salt and Beet and Sprouts Salad which makes use of alfa-alfa sprouts.

Beet and Sprouts Salad, Healthy Sprouted Beetroot SaladBeet and Sprouts Salad, Healthy Sprouted Beetroot Salad

9 Reasons why you should sprout

The nutritive value of seeds increase manifold on sprouting. Since the data on the same is not available we have used the values of raw seeds to calculate the nutritive values of the low calorie recipes.


1. Energy (calories) decreases by 15%
2. Carbohydrate content decreases by 10%
3. Protein increases by 30%
4. Vitamin A content increases by 300%
5. Vitamin C increases infinitely
6. Calcium content increases by 35%
7. Potassium content increases by 80%
8. Iron content increases by 40%
9. Phosphorus content increases by 55%

5 ways to make the perfect Sprouts

While you will find a variety of sprouts available in the market these days, it is always better to sprout seeds at home to ensure complete hygiene. Also, when done at home you do not have to settle for commonly available legumes like Moong and Matki. Various other grains and cereals, such as those listed below, can also be sprouted:



• Grains like Wheat (gehun), Ragi/nachni (red millet), Bajra (black millet), Barley (jau), rye, Oats, Buckwheat, Horse gram (kulith), and Brown rice.
• Seeds like alfalfa and methi (fenugreek).
• Legumes like moong (whole green gram), chana (whole Bengal gram), Matki (moath beans), Hara vatana (dried green peas), Vaal (lima beans), and Red chana (black chick peas) etc.

Chick Pea, Mushroom and Barley Salad with Balsamic DressingChick Pea, Mushroom and Barley Salad with Balsamic Dressing

The process of sprouting does not require much effort and is very cost-effective. Here are some simple steps towards making the perfect sprouts:



1. Cleaning: Clean the seeds to remove any toxic chemicals. Remove any broken or damaged seeds before you begin the sprouting process. These seeds can rot and cause the sprouts to get an unpleasant smell.Step 1

2. Soaking: Soak the seeds in water overnight. Next morning, drain off the water and rinse the seeds until the water runs clear. Seeds should be moist, but keeping them immersed in water will cause them to rot, hence drain the water completely.Step 2

3. Sprouting: Spread the soaked seeds on a colander or a sieve and cover with a moist muslin/cotton cloth. Let the seeds sprout over a period of 8 to 16 hours (depending upon the seeds you use), refer to the table on for more information about different type of seeds.

Moderate warmth, water and air are very essential for proper sprouting. Do not keep the soaked seeds closeted. Ideally, room temperature is ideal for growing sprouts.Step 3

4. Rinsing : If you have used a colander, rinsing the sprouts twice a day ensures that they do not dry out and die. If you do not rinse, the sprouts will just become sour and useless even in cases where they don’t die! However, rinse the seeds delicately so as not to break the little shoots; once the sprouts begin to develop you might want to lightly shake them to remove excess water without breaking the shoots. Broken shoots will begin to rot or go mouldy, causing an unpleasant smell.

However, you might find a slight, pungent smell coming from the sprouts. You need not worry about this, as it is just caused by the by-products being produced while growing sprouts. However if you have used a muslin cloth and if the cloth seems dry, sprinkle some water over it.Step 4

5. Storing: When your sprouts have grown to the desired length,open the muslin cloth, rinse them again, drain well and then put them in an airtight container and store in the refrigerator.Step 5

Note: After the sprouts reach their peak, they immediately begin to lose the vitamin C content. So, don't attempt to store sprouts for longer than a week. Only grow small quantities of sprouts that can be used within a short period of time. If you plan to consume sprouts on a regular basis to get substantial vitamins from them, it would be a good idea to have one or two small batches of sprouts growing all the time.



Here are some quick facts such as soaking time, sprouting time, quantities required and cooking method, which will help you get started with sprouts!
 

Pulses (seeds) Quantity (raw seeds) Soaking time Sprouting time Makes (sprouts) Cooking method
Matki (moath beans) ½ cup 8 to 10 hours 6-8 hours 2¼ cups Add ½ cup of water and pressure cook for 1 whistle.
Vaal (lima beans) ½ cup Overnight 8-10 hours 1½ cups Add ¾ cup of water and pressure cook for 2 whistles.
Chawli (cow peas/lobhia) ½ cup Overnight 8 to 10 hours 1½ cups Add ½ cup of water and pressure cook for 2 to 3 whistles.
*Red chana (black chick peas) ½ cup Overnight 12 to 15 hours 1½ cups Add ¾ cup of water and pressure cook for 3 whistles.
Hara vatana (dried green peas) ½ cup Overnight 12 to 15 hours 1½ cups Add ¾ cup of water and pressure cook for 4 to 5 whistles.
* Kabuli chana (white chick peas) ½ cup Overnight 24 to 26 hours 1½ cups Add ¾ cup of water and pressure cook for 3 to 4 whistles.
Safed vatana (dried white peas ½ cup Overnight 24 to 26 hours 1¼ cups Add ¾ cup of water and pressure cook for 3 to 4 whistles.
*Rajma (kidney beans) Big/Small variety ½ cup Overnight 24 to 26 hours 1¼ cups Add ¾ cup of water and pressure cook for 3 to 4 whistles.
Moong (whole green gram) ½ cup 8 to 10 hours 6-8 hours 1½ cups Add ¾ cup of water and boil till cooked and all the water is evaporated.
Fenugreek (methi) seeds ½ cup Overnight 6-8 hours 1½ cups Add ¾ cup of water and boil till cooked and all the water is evaporated.
Masoor (whole red lentil) ½ cup Overnight 10 to 12 hours 1½ cups Add ¾ cup of water and pressure cook for 2 to 3 whistles.
Wheat (gehun) ½ cup Overnight 12 to 14 hours 1½ cups Add 1 cup of water and pressure cook for 3 to 4 whistles.
Kulith (Horse gram) ½ cup Overnight 10 to 12 hours 1½ cups Add ¾ cup of water and pressure cook for 2 to 3 whistles.
Mixed sprouts (red chana, chawli, moong, rajma etc.) ¼ cup Overnight 10 to 12 hours ¾ cup Add ¾ cup of water and pressure cook for 3 to 4 whistles.

* These pulses are slightly difficult to sprout as they take longer and release some foul smelling compounds hence take utmost care while sprouting them at home. Ensure you rinse them in between to remove the foul smell and discard the spoilt seeds if any.



There are certain sprouts like alfalfa and Chinese bean sprouts etc, which are neither easy nor economical to sprout at home; hence it is advisable to buy these readymade from the market.

Alfalfa Sprouts Open Sandwich ( Vitamin A and Calcium Rich Recipe )Alfalfa Sprouts Open Sandwich ( Vitamin A and Calcium Rich Recipe )


Enjoy best sprouts recipes, collection of Indian sprouts recipes and other  sprout related articles you will like below:

Sprout for Diabetics Recipes
Sprouted Salads Recipes
Sprouts for Healthy Heart Recipes
Sprouts Snacks Recipes
Sprouts Weight Loss Recipes


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Roasted Capsicum and Alfalfa Sprouts Salad with Peanut Dressing
Recipe# 39213
01 Jul 20

  This recipe has an associated video
 by Tarla Dalal
Exotic! That’s what this salad is. With a rare combination of roasted capsicum and alfalfa sprouts with an even more tasteful dressing based on peanuts with a dash of lemon, this salad is a good source of Omega-3 fatty acids , vitamin B1 and ....
Cucumber Bean Sprouts and Apple Salad
Recipe# 22345
10 Jun 20

 
 by Tarla Dalal
A fun-packed and flavour-packed salad that is also bursting with good health, the Cucumber Bean Sprouts and Apple Salad is a worthy addition to your diet. While cucumber gives a nice juiciness to the salad, bean sprouts give an exciting crunch and apple lends a fruity twist. Bean sprouts are ful ....
Bean Sprouts Salad in A Peanut Chilli Dressing
Recipe# 452
03 Jun 20

 
 by Tarla Dalal
All things ‘beany’, especially bean sprouts and tofu are very popular in oriental cuisine. Bean sprout salad in a peanut chilli dressing is a tongue-tickling salad of bean sprouts and red capsicum tossed with a tangy and crunchy sauce of garlic, red chillies, soy sauce and peanuts, and garnished wit ....
Mixed Sprouts Chaat, Evening Indian Snack
Recipe# 1605
14 May 20

  This recipe has an associated video
 by Tarla Dalal
mixed sprouts chaat | indian sprouts chaat | boiled mixed sprouts chaat | with 19 amazing images. Mixed Sprouts chaat is a treat to your taste buds as it is flavor packed and is made with ....
Sprouts Dhokla
Recipe# 39007
14 Apr 20

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 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 no ....
Bean Sprouts and Capsicum Salad
Recipe# 4609
28 Jun 19

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by Tarla Dalal
Calcium laden fresh bean sprouts in a spicy dressing. Bean sprouts and capsicum together also lend enough vitamin c to this salad which aids in enhancing calcium absorption.
Methi and Moong Sprouts Wrap
Recipe# 7467
30 Mar 20

  This recipe has an associated video
 
by Tarla Dalal
These sumptuous whole wheat wraps are perfect to have for brunch, or as a meal on the go. The use of fibre-rich ingredients like methi and moong make this an ideal food for diabetics. In general, most fibre-rich foods help the lower blood glucose levels, but methi is all the more efficient because i ....
Sprouts Stir- Fry ( Eat Well Stay Well Recipes )
Recipe# 33467
05 Dec 19

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 by Tarla Dalal
Sprouts stir-fry, a spicy stir-fry version of the famed chana masala. Sprouts are a good source of protein, calcium and iron. Iron and folic acid builds hemoglobin and blood that is required to provide oxygen whereas protein and calcium are required for the growth, maintenance and wear and tear of m ....
Mushroom, Bean Sprouts and Broccoli Stir-fry
Recipe# 7449
11 Oct 19

 
 by Tarla Dalal
An easy but fabulous preparation of mushrooms, blanched broccoli and bean sprouts sautéed with garlic, and flavoured with thyme and little red chilli sauce. It is the combination of ingredients, especially the addition of crunchy broccoli stems, which makes this recipe so fantastic. The outcom ....
Sprouts Tikki, Healthy- Starter Sprouts Tikki Recipe
Recipe# 35023
07 Nov 19

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 by Tarla Dalal
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
Sprouted and Boiled Matki
Recipe# 2792
25 Nov 19

 
 
by Tarla Dalal
sprouted and boiled matki recipe | boiled matki sprouts | how to sprout matki | how to boil matki | with 22 amazing images Sprouted and boiled matki is a valuable ....
Mixed Sprouts and Mint Soup
Recipe# 41199
21 May 19

 
 
by Tarla Dalal
Eating small and frequent meals is a handy technique to keep acidity at bay. But then, you are always left wondering what to have in between the regular meals. This Mixed Sprouts and Mint Soup is an excellent choice. It is a nutritious soupy snack that can be enjoyed between meals, but it may al ....
Matki Salad, Healthy Moath Bean Salad
Recipe# 42460
24 Jan 20

 
 by Tarla Dalal
matki salad recipe | healthy sprouts salad | easy sprouts salad | how to make healthy moth bean salad recipe | with 33 amazing images. Nutritious matki beans join hands with a couple of cru ....
Mixed Sprouts and Chana Dal Tikki
Recipe# 32764
08 Nov 19

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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 se ....
Moong Sprouts Panki
Recipe# 40916
23 Sep 19

 
 by Tarla Dalal
Panki is an all-time favourite traditional Gujarati snack, which can be thought of as thin and tasty pancakes cooked between banana leaves to get a unique, rustic aroma. This innovative panki recipe is a zero-oil variant, made with a batter of sprouted moong, oa ....
Sprouts and Vegetable Salad ( Weight Loss After Pregnancy )
Recipe# 33018
20 Aug 09

 
 by Tarla Dalal
Sprouts and vegetable salad, keep yourself satiated and full with this salad with a winning combination of sprouts and veggies. Sprouts are rich in iron and vitamin b-complex, making this a great weight loss salad. I’ve kept the preparation simple by adding coriander, lemon juice and pepper.
Sprouts Pulao ( Low Cal)
Recipe# 37041
16 Nov 18

  This recipe has an associated video
 
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 ....
Sprouts Pancakes
Recipe# 31058
05 Jul 20

  This recipe has an associated video
 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
Roasted Brussels Sprouts with Sea Salt, Healthy Snack
Recipe# 42185
14 Jan 20

 
 by Tarla Dalal
The charm of this dish lies in its simplicity. Brussels sprouts are roasted in a grill pan to just the right level – such that their crunch is still retained, and served immediately. Sea salt and black pepper, two of the commonest seasonings are all that are used to boost the flavour of the Brus ....
Healthy Vegetable and Sprouts Lunch Salad
Recipe# 42262
07 Nov 19

 
 by Tarla Dalal
Treat yourself to this tasty and healthful salad, which is satiating enough to have for lunch. From sprouted moong and cooked masoor to greens and veggies like peppers, zucchini and pumpkin, this Healthy Vegetable and Sprouts Lunch Salad bri ....
Mixed Sprouts Fruits and Veggie Salad
Recipe# 801
25 Dec 18

 
 by Tarla Dalal
Be prepared for an adventurous experience packed into a salad bowl! The Mixed Sprouts Fruits and Veggie Salad has a little bit of everything, giving your palate a dynamic experience, with different flavours and textures. It is very satiating and ideal for weight-watchers as it includes a wise mi ....
Bean Sprouts and Suva Tossed Salad
Recipe# 36414
05 Apr 19

 
 
by Tarla Dalal
A light and colourful way to begin lunch! Suva, tomatoes and bean sprouts combine beautifully with salt and lemon juice in this tangy, crunchy Bean Sprouts and Suva Tossed Salad. Suva is an excellent source of iron, while bean sprouts and tomatoes are rich sources of vitamin C which helps to absorb ....
Mixed Sprouts and Palak Subzi
Recipe# 41219
13 Jun 11

 
 
by Tarla Dalal
The very sight of assorted sprouts is appetizing. Of different sizes, shapes and colours, the sprouted beans tempt you to grab a spoon without any delay! In this mouth-watering recipe, the sprouts are combined with spinach, onions and tomatoes, and jazzily flavoured with pav bhaji masala. Even w ....
Rajma, Bean Sprouts and Spring Onion Salad
Recipe# 760
14 Jan 19

 
 by Tarla Dalal
A scrumptious salad that combines the goodness of cooked rajma and bean sprouts with crunchy spring onions and tangy tomatoes. A dash of lemon juice further perks up this salad, making it a zesty treat for your palate! Enjoy the Rajma, Bean Sprouts and Spring Onion Salad chilled, to experience ....
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