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One ingredient that you must have in your kitchen all the time is sprouts. These are the tiny powerhouses of nutrients that emerge from germinated seeds. Sprouts are versatile and can be incorporated into a variety of dishes, adding a fresh, crunchy texture and subtle nutty flavour.
Spouts are widely used in contemporary cuisine and are rich in essential nutrients like vitamins, minerals, and antioxidants. They offer a concentrated source of nutrition, providing Vitamins A, C, and K as well as folate, fibre, and protein. Sprouts can be added to salads, sandwiches, smoothies, or made into stir-fries.
Here are some of the delightful dishes with which sprouts can be easily incorporated in your diet:
- Sprout Salad
This is a refreshing and nutritious salad recipe that can be made in no time. You can start making the salad with a base of mixed sprouts, such as mung bean, lentil, and chickpea sprouts. Add finely chopped vegetables like cucumber, tomatoes, onions, and bell peppers. Make a simple dressing with lemon juice, olive oil, salt, and pepper, and toss everything. Garnish the salad with fresh coriander leaves and sprinkle some chaat masala on it. This is a perfect light dish for a light lunch or a side dish.
- Sprouted Lentil Soup
If you’re craving a hearty and warming soup, opt for sprouted lentil soup. Begin making the soup by sauteing onions, garlic, and celery in a pot until they are soft and fragrant. Now add the sprouted lentils to it along with diced tomatoes and vegetable broth. Season with cumin, coriander, turmeric, and bay leaves. Allow the soup to simmer until the lentils are tender. Finish it with a squeeze of lemon juice and a handful of fresh spinach. The soup will offer nourishment and fullness.
- Sprouts Stir-Fry
This is a quick and healthy dinner recipe that you can easily try at least once. To prepare this, heat some oil in a wok and add minced garlic and ginger. Toss vegetables of your choice like bell peppers, broccoli, and snap peas. Now add a generous amount of mixed sprouts and stir-fry everything until it is crisp yet tender. Season with some soy sauce, sesame oil, and a touch of chilli flakes. Serve sprouts stir-fry over steamed rice or noodles for a complete meal.
- Sprout Tacos
Sprout tacos are a fun and flavourful way to enjoy sprouts. To make this, you need to prepare a filling with sprouted black beans, corn, diced tomatoes, and onions. You can season the filling with taco seasoning and cook until the mixture is heated through. Add one spoonful of filling into the warm tortillas and top with shredded lettuce, avocado slices, and a dollop of yoghurt or sour cream. This is a twist to your classic tacos.
- Sprouted Grain Bread
This is a nutritious and healthy alternative to regular bread. Start with sprouted wheat berries or other grains. Grind the sprouted grains into the dough and add a little bit of water, salt, and yeast. Knead the dough properly and let it rise before baking it in the oven. This will result in a dense, flavourful bread that is perfect for sandwiches and toast.
- Sprout And Veggie Patties
You must have experienced vegetable patties, but to make it extra nutritional, add sprouts to it. This is a delicious and versatile snacking option for vegetarians. To make this, in a food processor, combine sprouted chickpeas or mung dal with grated carrots, zucchini, onions, and garlic. Season by adding cumin, coriander, and red chilli powder. Shape the mixture into patties and pan-fry them till golden brown on both sides. Serve these patties on buns with your favourite condiments or as a part of grain bowl.
- Sprout Smoothie
For a nutrient-rich breakfast, try the sprouts smoothie that will kickstart your morning. To make this, all you need to do is blend together a handful of broccoli sprouts along with fruits like bananas, apple, and a handful of berries. Add a splash of almond milk and a spoonful of honey for sweetness. This is a great way to incorporate a smoothie into your diet which is refreshing and easy to digest.
- Sprouted Hummus
This is a twist to the traditional Middle Eastern dip. You can opt for sprouted chickpeas instead of the regular ones for added nutrition. In a food processor, blend the sprouted chickpeas with tahini, lemon juice, garlic, olive oil, and a pinch of salt until smooth. Serve the hummus with pita bread, vegetable sticks, and a spread on sandwiches. The sprouted chickpeas will give hummus a unique blend of flavour and texture.
