Tasty & Healthy Sprout Recipes (Uncooked)

By now, we are all aware of “The King Of All Foods” , THE SPROUTS. Sprouts are super rich in Protein, essential fats, Anti-oxidants, Vitamins and Minerals. One bowl of sprouts can give you all you need in a day. No other food can be referred as “Balanced Food” except Sprouts considering¬† it’s nutritional value

Read: The Right Way of Sprouting

Though sprouts is a wholesome food, our palate may not like it the way it likes our regular delicious cooked foods. It’s bland taste is the main reason. Here, we present you some delicious recipes that are palate friendly and super tasty.

First things first; Don’t cook sprouts if you want it’s nutritional value intact

1. Fruit & Nut Sprout Salad

Serves 3 | Prep Time: 10 mins | Cook Time: 00

Source: Manthena’s Kitchen

  • Mung Sprouts : 1 Cup
  • Pomegranate seeds : 1 Cup
  • Any other seasonal fruits of your like : 1 Cup each
  • Cashew nuts : 1/4th Cup
  • Soaked & Sliced Almonds : 1/4th Cup
  • Chopped Dry Figs : 1/4th Cup
  • Raisins : 1/4th Cup
  • Dates : 1/4th Cup
  • Fresh Grated Coconut : 1/4th Cup
  • Take hot water in a bow and add Mung Sprouts (If there is any contamination during the process of Sprouting, hot water treatment kills the bacteria)
  • Leave aside for 2 mins, Drain the water and transfer Mung sprouts to mixing bowl
  • Add all the above ingredients to Sprouts
  • Mix them well. That’s it. A super tasty fruit & nut sprout dish that your palate loves is ready.
2. Sprout Salad With a Veggie Twist

Serves 3 | Prep Time: 15 Mins | Cook Time: 00

Source: Archana’s Kitchen

  • Chick Pea Sprouts : 1 Cup
  • Ground Nut Sprouts : 1/2 Cup
  • Grated Fresh Mango : 1/4th Cup (Optional)
  • Onions : 1/2 Cup
  • Grated Carrot : 1/2 Cup
  • Chopped Cucumber : 1/2 Cup
  • Chopped Tomato : 1/2 Cup
  • Broccoli : 1/2 Cup
  • Chopped Red Cabbage : 1/2 Cup
  • Chopped Red Bell Pepper : 1/2 Cup
  • Dry Mango & Pomegranate Powder : 2 table spoons
  • Lemon Juice : 2 lemons
  • Black Pepper Powder : 1 table spoon
  • Rock salt Powder : As per taste (Avoiding salt does so much good for your body. Try to make a habit)
  • Chopped Curry leaves : 1/4th Cup
  • Mint Leaves : 1/4th Cup
  • Chopped Cilantro : 1/4th Cup
  • Take hot water in a bowl, add Chick pea sprouts and ground nut sprouts to boiled water
  • Leave for 2 mins, Drain water and transfer sprouts to a mixing bowl
  • Add grated mango, carrot, chopped onions, cucumber, tomato, red cabbage, red bell pepper, broccoli, curry leaves, cilantro and mint leaves
  • Now add Pepper powder, lemon juice, dry mango & pomegranate power as a seasoning

(Note: I prefer not to add salt. If you can’t eat without salt, prefer powdered rock salt. No iodized salt please)

  • Mix them all well. Your super rich protein and nutrient Sprout Salad is ready.
3. Tangy Sprouted Puffed Rice (Bhel Puri)

Serves 2 | Prep Time : 10 Mins | Cook Time : 00 

Source: Ingredients:
  • Puffed Rice/Murmura : 2 cups
  • Moong Sprouts : 4 Table spoons
  • Soaked Ground nuts (Soak for 10 hours minimum) : 4 Table spoons
  • Finely Chopped Onions : 1/4th Cup
  • Grated Carrot : 1/4th cup
  • Grated Mango : 1/4th Cup
  • Finely Chopped Green Chillies : 1 or 2 as per requirement
  • Chopped Cilantro : 1/4 th Cup
  • Chopped Mint leaves : 1/4th Cup
  • Lemon Juice : 1 lemon
  • Dry Mango Powder : 1 table spoon (Optional)
  • Salt: If needed
  • Take a mixing bowl, add Moong sprouts and soaked ground nuts
  • To the same, add chopped onions, green chillies, grated mango, carrot, mint leaves, cilantro, dry mango power and finally squeeze lemon juice.
  • Mix all the contents well
  • Now add 2 cups of Puffed rice and mix thoroughly one final time
  • Tangy Sprouted Puffed rice is a perfect evening snack
Bottom Line:

Sprouts are good to eat uncooked. If you doubt any contamination, wash them with hot water (Don’t boil in hot water)

Above recipes are good with chosen sprout varieties, but you can always experiment with other sprout varieties. A twist can always be added with vegetable and fruit variety of your choice


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