Recipes for Wellness

Tasty & Healthy Sprout Recipes (Uncooked)

Sprouts with puffed rice in a wooden bowl with
Written by M Jaliparthi

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 the nutrients you need in a day. No other food can be referred as “Balanced Food” except Sprouts considering¬† it’s nutritional value. 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 culprit. Here, we present you delicious, palate friendly, tasty and healthy sprout recipes.

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

Tasty & Healthy sprout Recipes

Recipe 1

Fruit & Nut Sprout Salad

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

A plate full of fruit & nut sprout salad topped with pomegranate seeds, almond & cashew

Fruit & Nut Sprout Salad

Source: Manthena’s Kitchen

Ingredients:

  • 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

Preparation:

  • 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.

Recipe 2

Sprout Salad With a Veggie Twist

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

A bowl of tasty & healthy sprout veggie salad recipe

Sprout Veggie salad

Source: Archana’s Kitchen

Ingredients:

  • Chick Pea Sprouts : 1 Cup
  • Pea 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
  • Chopped Lettuce: 1 cup
  • 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

Preparation:

  • Take hot water in a bowl, add Chick pea sprouts and pea 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.

Recipe 3

Tangy Sprouted Puffed Rice (Bhel Puri)

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

Tasty & Healthy Sprout Puffed rice in a wooden bowl with cilantro and tomato topping

Tangy Sprout Puffed Rice

Ingredients:

  • Puffed Rice/millets/cereals : 2 cups
  • Mung Sprouts : 4 Table spoons
  • Soaked Pea 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

Preparation:

  • Take a mixing bowl, add Moong sprouts and soaked pea 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


Also Read:

The Right Way of Sprouting

How To Eat Sprouts & Never Face Gastric Problem

How To Live Life With Ease

About the author

M Jaliparthi

Leave a Comment