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As said Breakfast is the most important meal of the day, but while we’re all running to reach our offices before the boss finds out we’re late, who actually has the time to make a meal that’s nutritious but still easy and quick to make. Since, loaded with proteins, vitamins, minerals and antioxidants, sprouts are the perfect addition to your breakfast and the cherry on the top they’re super easy to make.
So here we bring some simple sprout recipes for you to try this weekend
1. Sprouts salad
Let’s not kid ourselves, we all need a healthy snack to munch on, so here’s a recipe of sprout salad for you
Ingredients:
1. 2 cups mixed sprouts (mung beans, chickpeas, and lentils), boiled or raw
2. 1 cucumber, diced
3. 1 tomato, diced
4. 1 red onion, finely chopped
5. 1 carrot, grated
6. 1/4 cup pomegranate seeds (optional, for a burst of sweetness)
7. Fresh coriander leaves, chopped
8. 1 lemon, juiced
9. 2 tablespoons extra-virgin olive oil
10. 1 teaspoon roasted cumin powder
11. 1/2 teaspoon chaat masala
12. Salt and pepper to taste
Instructions:
- Rinse and drain the mixed sprouts. If you prefer, you can boil them for a few minutes until they are slightly tender.
- Combine the sprouts with diced cucumber, tomato, red onion, grated carrot, and pomegranate seeds (if using).
- Whisk together olive oil, lemon juice, roasted cumin powder, chaat masala, salt, and pepper to create the dressing.
- Pour the dressing over the sprouts and vegetables. Toss everything together until well coated.
- Garnish the salad with fresh coriander leaves for added freshness and enjoy a delicious sprout recipe.
2. Sprouts chaat
Health without taste is somewhat bland, and with regular chats, it is tough to maintain the health quotient. So, what is the solution? A sprouts chaat, a healthy yet tasty alternative.
Ingredients:
1. 2 cups mixed sprouts (mung beans, chickpeas, and lentils)
2. 1 large onion, finely chopped
3. 1 large tomato, finely chopped
4. 1 cucumber, diced
5. 1 green chilli, finely chopped
6. Fresh coriander leaves, chopped
7. 1 lemon, juiced
8. 1 teaspoon chaat masala
9. 1/2 teaspoon roasted cumin powder
10. Salt to taste
11. Tamarind chutney (store-bought or homemade)
12. Sev (crispy chickpea noodles) for garnish
Instructions:
- Rinse and soak mixed sprouts overnight. Drain them, place them in a cloth, and let them sprout for a day.
- Steam or boil until tender.
- In a mixing bowl, combine the sprouts, chopped onion, tomato, cucumber, chilli and seasoning.
- Add chaat masala, cumin powder, salt, and lemon juice and toss well.
- Drizzle tamarind chutney according to the taste and mix thoroughly.
- Garnish with sev for crunch
Tips:
Sprinkle some crushed papdi or puffed rice on top for a better sprouts recipe.
Eat immediately before the sev gets soggy.
Use a combination of sprouted moong beans, chickpeas, lentils etc.
You can choose to add boiled potato to enhance the taste.
3. Sprouts dosa
Made with fresh green mung bean sprouts, this is another healthy sprouts recipe to add to your diet to increase the daily protein intake but not fall in the rut of having the same dishes.
Ingredients:
1. 1 cup mixed sprouts (mung beans, chickpeas, and lentils)
2. 1/2 inch ginger, grated
3. 2 green chillies, finely chopped
4. A handful of fresh chopped coriander leaves
5. 1/2 teaspoon cumin seeds
6. Salt to taste
7. Oil or ghee for cooking
Instructions:
- Rinse the mixed sprouts and soak them in water for 4-6 hours.
- Grind the soaked sprouts into a smooth batter.
- Add ginger, green chillies, coriander leaves, cumin seeds, and salt. Blend until well combined.
- Let it ferment overnight or for at least 8 hours.
- Heat a non-stick dosa pan or griddle and pour a ladle full of batter onto the hot surface and spread it in a circular motion to form a thin dosa.
- Drizzle some oil or ghee around the edges and on the sprouts.
- Cook the dosa on medium heat until the edges turn golden brown and the sprouts get a slight crunch.
- Remove from the pan and serve hot with coconut chutney
Tips:
For a crispier dosa, you can add 2 tbsp rice flour to the batter.
For a crunchier dosa, you can add onions on the pan or even sprouts.
4. Sprouts bhel
Who doesn’t love a bhel puri? I mean, we have a whole song about it but it’s not always the best choice for your gut health so we have a healthy alternative for you here, the sprouts bhel, another delicious sprouts recipe
Ingredients:
1. 2 cups mixed sprouts (mung beans, chickpeas, and lentils)
2. 1 cup puffed rice (murmura)
3. 1 cup sev (crispy chickpea noodles)
4. 1 large onion, finely chopped
5. 1 large tomato, finely chopped
6. 1 cucumber, diced
7. 1 green chilli, finely chopped
8. Fresh coriander leaves, chopped
9. 1 lemon, juiced
10. 1 teaspoon chaat masala
11. 1/2 teaspoon roasted cumin powder
12. Salt to taste
Instructions:
- Rinse the mixed sprouts and soak them overnight. Drain the water and let them sprout for a day.
- In a large mixing bowl, combine the puffed rice, sev, chopped onion, tomato, cucumber, green chilli, and coriander leaves.
- Add the sprouts to the mixture and toss everything together.
- Sprinkle chaat masala and roasted cumin powder over the mixture.
- Squeeze the juice of one lemon over the bhel for a citrusy kick.
- Toss the entire mixture well, ensuring that all the ingredients are coated with the spices and chutney and add salt according to your taste.
- Garnish with extra sev and coriander leaves for added crunch and freshness for a yum sprouts bhel.
5. Sprouts tikki
Let’s be honest, half our lives we’ve spent trying to find a good tikki place and the other half regretting the calories we just had over a small plate of lip-smacking tikki. So, let’s explore another sprouts recipe that makes us regret less and enjoy more with the delicious sprouts tikki
Ingredients:
1. 1 cup mixed sprouts (mung beans, chickpeas, and lentils), boiled and mashed
2. 2 medium-sized potatoes, boiled and mashed
3. 1/2 cup bread crumbs
4. 1/4 cup finely chopped onions
5. 1 green chilli, finely chopped
6. 1 teaspoon ginger-garlic paste
7. 1/2 teaspoon cumin powder
8. 1/2 teaspoon coriander powder
9. 1/2 teaspoon garam masala
10. Salt to taste
11. Fresh coriander leaves, chopped
12. Oil for shallow frying
Instructions:
- Boil the mixed sprouts until they are soft. Mash them with a fork or potato masher.
- Boil the potatoes until they are tender. Mash them and let them cool.
- In a large mixing bowl, combine the mashed sprouts, mashed potatoes, chopped onions and all other ingredients.
- Mix everything well to form a uniform mixture and make them into round or oval tikki patties.
- Roll each tikki in additional bread crumbs to coat them evenly to add crispiness.
- Heat oil in a pan for shallow frying and cook the tikki.
- Serve the sprouts tikkis hot with mint chutney, yoghurt, or your favourite dipping sauce.
Photo: Shutterstock