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Every kid growing up in India has a love-hate relationship with sprouts. Our mothers and grandmothers have forever given us sprouted moong dal or chickpeas for a healthy breakfast or snack, and most of us have invariably made faces at the bowl. The simple reason behind this is that sprouts, though extremely nutritious, can also be very boring to eat regularly.
For the uninitiated, sprouts are young, germinated plants that enhance the nutritional content of seeds, grains, legumes, and beans, making them more easily digestible and increasing their nutrient availability. They are an excellent source of vitamins, minerals, and antioxidants. Sprouts are particularly high in vitamin C, which boosts immunity and supports collagen production. They also provide vitamin K, folate, iron, magnesium, and fiber. Additionally, sprouts contain enzymes that aid in digestion and promote gut health.
Studies support the fact that regular consumption of sprouts can contribute to improved overall health. They have been associated with reduced risk of chronic diseases, including heart disease and certain types of cancer. The high antioxidant content in sprouts helps combat oxidative stress and inflammation in the body. The fiber in sprouts supports healthy digestion and may aid in weight management. Sprouts are also beneficial for maintaining healthy skin, hair, and nails.
Video credit: YouTube/Nishamadhulika
So, yes, we all know all the benefits of eating sprouts, but how do we make it less boring as a daily food is a more pressing question. Thankfully, sprouts are quite versatile and there are plenty of dishes you can whip up with them. Here are some of the best sprots dishes you can snack on. These are, in fact, so good that you will actually start craving sprouts after trying them out!
Sprout Salad
A refreshing and simple salad made with a mix of sprouts such as mung bean sprouts, chickpea sprouts, and alfalfa sprouts can always be a great option. Add chopped cucumbers, tomatoes, onions, and a squeeze of lemon juice. Season with salt, pepper, and chaat masala for a tangy twist. You can also try adding fried onions, some feta cheese and balsamic vinegar for a more interesting taste.
Sprout Chaat
Who doesn’t love a bowl of sweet-spicy-sour chaat? A popular street food snack in India, sprout chaat combines sprouts with a medley of flavors. Mix sprouts with diced boiled potatoes, chopped onions, tomatoes, and green chilies. Season with chaat masala, tamarind chutney, and mint-coriander chutney. Garnish with sev (crispy chickpea flour noodles) and fresh cilantro.
Sprout Curry
If everything from boondi to makhanas can be turned into great curries using spices, then why not a sprouts curry? Create a healthy and protein-rich curry by cooking sprouts with Indian spices that are whole or powdered. Sauté onions, ginger, and garlic in oil, then add sprouts along with spices like turmeric, cumin, coriander, and garam masala. Cook until the sprouts are tender and serve with roti or rice.
Sprout Stir-Fry
Prepare a quick and nutritious stir-fry by tossing sprouts with colorful vegetables like bell peppers, carrots, and cabbage. Add soy sauce, ginger, garlic, and a touch of soy sauce and chili sauce for flavor. Serve over steamed rice or noodles. In fact, you can even try stir-frying the noodles or rice with the sprouts to make an interesting chow mien or fried rice!
Sprout Cutlets
The best thing about cutlets is that you can have them as they are or even turn them into quick tikki chaats! Make delicious and healthy cutlets by combining sprouts with mashed potatoes, grated carrots, and spices. Shape the mixture into patties and shallow fry until golden brown. Serve with mint chutney or as a filling for sandwiches.
Sprout Upma
Transform a traditional South Indian breakfast dish by adding sprouts to upma. Sauté semolina (rava) in oil along with mustard seeds, curry leaves, and chopped vegetables. Add sprouts and cook until the upma is done. Garnish with fresh cilantro and serve hot. You can also try this one with bread instead of semolina if you are pressed for time.
Sprout Paratha
A stuffed paratha for breakfast lunch, snack or dinner is unbeatable, so why not give it a sprouted twist? Incorporate sprouts into a wholesome and nutritious paratha (Indian stuffed flatbread). Blend sprouts, green chilies, and ginger into a paste and use it as a filling for parathas. Serve with yogurt or pickle.
