Food For Thought: What’s The Right Way To Eat Sprouts?

Sprouts are termed as powerhouses of nutrition. This is because the sprouts are rich in protein, fibre, vitamin A, vitamin C, potassium, calcium and phosphorus. Sprouting increases the bioavailability of these nutrients as well. Sprouts are also a good source of antioxidants and help in neutralizing the free radicals. Sprouts also have anti-cancer properties. It is also easier to grow and is relatively inexpensive too. The essential fatty acid content of sprouts also increases with germination.

Nutritional Value

Sprouts(100 g)	Energy (kcals)	Carbohydrates (gms)	Protein  (gms)	Fat (gms)	Fibre (gms)
Green gram sprouts (moong)	30	6	3	0.5	1.7
Bengal gram sprouts (kala chana)	170	24	7	3	2
Red lentil sprouts (masoor)	104	21	8	0.6	2
Chickpea sprouts (channa)	155	23	10	4	3
Bean sprouts	29	4	4	0.5	1.8

Benefits Of Sprouts

Now that you know the nutritional value of sprouts, let us look at the benefits of consuming sprouts.

1. Aids In Digestion

Sprouted pulses are easy to digest as the fibre content of the food increases. Fibre helps in increasing the intestinal transit time which helps in reducing the incidence of constipation.

2. Heart-Healthy

Sprouts increase the levels of HDL cholesterol and lower the levels of LDL cholesterol. This can help in significantly reducing the risk of cardiovascular diseases.

3. Reduces Blood Glucose Levels

Sprouts are rich in fibre and hence helps to gradually increase the levels of blood sugar. Sprouts can also help in modulating the activity of amylase which aids in the gradual breakdown of glucose.

4. Good Source Of Protein

Sprouts are a rich source of protein. Sprouts are also high in essential amino acids. The protein present in sprouts is easier to digest too.

Nutritional Recipes

Now that you know the benefits of sprouts, let us look at some healthy and tasty recipes that incorporate sprouts.

1. Sprouts Salad

This tasty salad is rich in fibre and protein. It can also help in providing satiety and aid in weight management.

Cooking time:  10-15 mins

Nutritional values (1 serving approx)

Energy: 75 kcals

Carbohydrates: 12 gms

Protein: 5 gms

Fat: 0.5 gms

Ingredients:

• 1 cup moong sprouts
• ¼ cup carrot (grated)
• ¼ cup cabbage (finely chopped)
• 1 medium tomato (finely chopped)
• 1 medium onion (finely chopped)
• 1-2 chillies (finely chopped)
• Few coriander leaves (finely chopped) (dhaniya)
• 2-3 tsp lemon juice
• Salt to taste

Method:

1. In a bowl, combine all the ingredients and mix well.
2. Squeeze lemon juice on top of the sprouts and vegetables. Garnish with coriander leaves.

2. Matki Sprouts Curry

This tasty gravy can be consumed with steamed rice or roti. 

Cooking time:  25-30 mins

Nutritional values (1 serving approx)

Energy: 95 kcals

Carbohydrates: 18 gms

Protein: 8 gms

Fat: 0.5 gms

Ingredients:

• 1 cup sprouted matki
• 1 tsp mustard seeds (rai)
• 1 tsp cumin seeds (jeera)
• 2-3 chillies (finely chopped)
• Few curry leaves (kadipatta)
• 1 medium onion (finely chopped)
• 1 medium tomato (finely chopped)
• 1 tbsp ginger-garlic paste
• 1 tsp turmeric powder (haldi)
• 1 tsp chilli powder
• 1 tsp garam masala
• 1-2 tsp lemon juice
• Few coriander leaves (for garnishing) (dhaniya)
• Oil for cooking
• Salt to taste

Method:

1. Soak matki for at least 8 hours and keep it aside.
2. In a kadhai, heat oil. Add cumin seeds and mustard seeds. Let them crackle.
3. After the seeds crackle, add chopped onions along with curry leaves. Add chopped chillies as well. Saute for a while.
4. Add ginger-garlic paste along with tomatoes and mix well.
5. Add the turmeric powder and chilli powder. Mix well.
6. Add sprouts to the mixture along with a cup of water. You can increase the quantity of water if required. Let it simmer for at least 15 minutes.
7. Add garam masala and salt to the mixture and mix well. 
8. Switch off the stove after the sprouts get cooked well. Add lemon juice to the curry. Garnish with coriander leaves. Serve hot.

3. Sprouty Pancakes

This tasty recipe is easy to prepare and is a good source of fibre. You can also incorporate vegetables in these pancakes.

Cooking time: 20-25 mins

Nutritional value (1 serving approx):

Energy: 95 kcals

CHO: 22 gms

Protein: 4 gms

Fat: 5 gms

Ingredients:

• 1 cup moong sprouts
• ¼ cup carrots (grated)
• ¼ cup spinach (palak)
• ¼ cup cauliflower greens
• 2 tsp turmeric powder (haldi)
• 2 tsp chilli powder
• 2 tsp cumin seeds (jeera)
• 2 tsp ginger-garlic paste
• Salt to taste
• Oil for cooking

Method:

1. In a mixer, add moong sprouts along with a cup of water and blend them. Transfer the paste to a bowl.
2. Add spinach, carrots, cauliflower greens, turmeric powder, ginger-garlic paste, salt, chilli powder, spinach, cumin seeds and salt to the mixture. Mix well. You can add a little bit of water too if required.
3. Heat and grease a pan with oil. Pour the mixture onto the pan and spread it well using a ladle.
4. When one side gets cooked, turn the pancake over and let the other side get cooked as well. Serve hot.

4. Fruit And Sprouts Bhel

This tasty snack can be consumed in the evenings or mid-mornings to reduce hunger cravings.

Cooking time: 15-20 mins

Nutritional value (1 serving approx):

Energy: 185 kcals

CHO: 25 gms

Protein: 7 gms

Fat: 10 gms

Ingredients:

• 1 cup puffed rice
• ½ cup sprouted moong
• ½ cup sev
• 1 tsp turmeric powder (haldi)
• 1 tsp cumin seeds (jeera)
• 1 tsp rock salt (sendha namak)
• 2 tsp oil
• 2 tbsp peanuts
• 1 medium tomato (finely chopped)
• ¼ cup apple (finely chopped)
• ¼ cup mango (finely chopped)
• ¼ cup orange segments
• Few coriander leaves (finely chopped) (dhaniya)
• 2 tsp lemon juice

Method:

1. In a pan, heat oil. Add the cumin seeds, turmeric powder and puffed rice. Let them crackle.
2. Add the salt along with sev and mix well.
3. Switch off the stove and let the mixture cool.
4. After the mixture cools, add the fruits, tomato, peanuts and mix well. Squeeze the lemon juice on top and garnish it with coriander leaves.

5. Mixed Sprouts Sandwich

This healthy sandwich prepared for breakfast or an evening snack can lighten up your kids and fill their stomachs quickly.

Cooking time: 15-20 mins

Nutritional value (1 serving approx):

Energy: 145 kcals

CHO: 22 gms

Protein: 7 gms

Fat: 5 gms

Ingredients:

• 6 slices of whole wheat bread
• 10-12 onion rings 
• 3-4 tsp butter

For the sprouts mixture:

• ¼ cup moong sprouts
• ¼ cup matki sprouts
• ¼ cup chana sprouts
• ¼ cup bean sprouts
• 2 tsp ginger-garlic paste
• 1 tsp turmeric powder (haldi)
• 1 tsp chilli powder
• 1 tbsp coriander powder (dhaniya)
• 1 big tomato (chopped finely)
• 1 medium onion (chopped finely)
• ¼ cup capsicum (chopped finely)
• Salt to taste
• Oil for cooking

Method:

1. In a pan, heat oil. Add onions and saute them for a while.
2. Add the ginger-garlic paste, chilli powder, coriander powder, turmeric powder, salt and capsicum. Mix well.
3. Add tomatoes along with ¼ cup of water. Mix well.
4. Add the sprouts and let them cook for a few minutes.
5. Add more water if required. When the sprouts get cooked, mash them using a masher.
6. Switch off the stove and divide the mixture into portions. Keep it aside.
7. Apply butter to the bread slices. Place the buttered side of the bread slice upwards.
8. Add the sprout mixture along with the onion rings onto the slice and press the mixture gently using another bread slice with buttered side downwards. Repeat the same steps for the remaining bread slices. Serve with tomato sauce.

Key Takeaways

1. Sprouting might help in lowering the amount of gluten found in grains making it an excellent option for individuals suffering from gluten intolerance.
2. Sprouts can be prone to be contaminated by E.coli or Salmonella. Hence avoid consuming raw sprouts.
3. Avoid consuming sprouts that have a strong smell or clammy appearance.
4. Fibre present in sprouts can provide satiety and aid in weight management.
5. It is recommended to wash your hands before you handle sprouts as raw sprouts are a breeding ground for pathogens.
6. Instead of frying or roasting sprouts, steam them to retain nutrients.