Sprouts, you either love them or you hate them, right? Since they are loaded with proteins, vitamins, minerals and antioxidants, it’s time to start including them in your diet more often. Check out these quick and simple sprouts recipes that will help you lose weight and do wonders for your health.
1. Sprouts Khichdi
Ingredients
2 tbsp mixed sprouts (moong, chana, chawli, etc.)
2 tbsp rice, soaked and drained
1/2 tsp clarified butter (ghee)
1/4 tsp cumin (jeera) seeds
A pinch of asafoetida (hing)
1 tsp onion, finely chopped
1/2 tsp garlic paste
Salt to taste
Water as required
Method
1. Heat the ghee in a pressure cooker and add the cumin seeds.
2. When the seeds crackle, add the asafoetida and garlic paste and cook on a medium flame for a few seconds.
3. Add the onions and cook for 2 to 3 minutes.
4. Add the rice and mixed sprouts and cook for 30 seconds.
5. Add 3/4 cup of water and salt, mix well and pressure cook for 3 whistles.
6. Allow the steam to escape before opening the lid.
7. Coarsely mash the khichdi using the back of a spoon and serve it hot with fresh yoghurt.
2.Sprouts Kadhi
Ingredients
1 cup moong sprouts
1/4 cup Bengal gram flour (besan)
1 cup slightly sour yoghurt
1 inch piece of ginger, grated
1 green chilli, slitted
1 tbsp jaggery (gur)
A pinch of turmeric (haldi)
Salt to taste
For the tempering
1/2 tsp mustard (rai) seeds
1 tsp cumin (jeera) seeds
1/2 tsp fenugreek (methi) seeds
A pinch of asafoetida (hing)
1 dried red chilli, broken
A few curry leaves
Water as required
Method
1. Boil the moong sprouts in water for about 5 to 8 minutes. Strain and keep aside.
2. In a mixing bowl, whisk together the besan and the yoghurt, ensuring that no lumps remain.
3. Add 2 cups of water and mix well.
4. Add the ginger, green chilli, turmeric, jaggery and salt to taste. Mix well.
5. Heat a kadhai, pour this mixture into it and cook it on a medium flame, stirring it continuously until it thickens.
6. Add the moong and cook for another 3 to 4 minutes.
7. Heat the oil in a small frying pan, add the mustard seeds, cumin seeds, fenugreek seeds, curry leaves and asafoetida. When the seeds begin to change colour, add the broken red chilli. Add this tempering to the kadhi.
8. Serve it hot with rice.
3. Mixed Sprouts Sabzi
Ingredients
30 g mixed sprouts
1/2 onion, chopped
1 tomato, chopped
1/2 tsp ginger-garlic paste
1 green chilli, chopped
1/4 tsp each of red chilli powder, cumin (jeera) powder, turmeric (haldi) powder and dry mango (amchur) powder
1/2 tsp each of coriander (dhania) powder and garam masala powder
1 tsp oil
1-2 curry leaves
Salt to taste
Coriander leaves to garnish
Water as required
Method
1. In a pressure cooker, add the oil, curry leaves, green chilli and ginger-garlic paste and cook for a minute.
2. Add the onion and cook till translucent.
3. Add the tomato and cook for a few minutes. Then add the salt, turmeric powder and red chilli powder and cook till the tomato releases its moisture.
4. Add the mixed sprouts, coriander powder, cumin powder and dry mango powder.
5. Mix all the ingredients well and simmer on a medium flame for 4 to 5 minutes.
6. Add some water, cover the pressure cooker and let it cook for 6 to 7 whistles.
7. Uncover the pressure cooker and add the garam masala powder.
8. Open the cooker and let it cook without a lid until the water evaporates completely.
9. Garnish with chopped coriander and serve hot.