1. Sprouts Salad

Ingredients:

• 2 cups of sprouted moong beans
• 1 small or medium-sized onion, finely chopped
• 1 medium-sized tomato, finely chopped
• 1 green chili (optional), finely chopped
• 1/4 tsp red chili powder
• 1/2 tsp chaat masala (optional)
• 1 tsp lemon juice or as required
• 1 boiled potato or sweet potato (optional)
• A few coriander leaves and lemon slices for garnishing
• Rock salt or black salt as required

Method:

• Rinse the sprouted moong beans in water.
• You can either steam them or boil them until they are completely cooked.
• Strain the cooked sprouts.
• Mix all the ingredients except the salt and lemon juice in a bowl.
• Season with salt and add a few drops of lemon juice. Garnish with lemon slices and coriander leaves.
• Serve immediately.

*Recipe courtesy: Veg Recipes of India

2. 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:

• Heat the ghee in a pressure cooker and add the cumin seeds.
• When the seeds crackle, add the asafoetida and garlic paste and cook on a medium flame for a few seconds.
• Add the onions and cook for 2 to 3 minutes.
• Add the rice and mixed sprouts and cook for 30 seconds.
• Add 3/4 cup of water and salt, mix well and pressure cook for 3 whistles.
• Allow the steam to escape before opening the lid.
• Coarsely mash the khichdi using the back of a spoon and serve it hot with fresh yogurt.

*Recipe courtesy: Tarla Dalal

3. Sprouts Kadhi

Ingredients:

For the Kadhi:

• 1 cup moong sprouts
• 1/4 cup Bengal gram flour (besan)
• 1 cup slightly sour yogurt
• 1-inch piece of ginger, grated
• 1 green chili, 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 chili, broken
• A few curry leaves
• Water as required

Method:

• Boil the moong sprouts in water for about 5 to 8 minutes. Strain and keep aside.
• In a mixing bowl, whisk together the besan and the yogurt, ensuring that no lumps remain.
• Add 2 cups of water and mix well.
• Add the ginger, green chili, turmeric, jaggery, and salt to taste. Mix well.
• Heat a kadhai, pour this mixture into it and cook it on a medium flame, stirring it continuously until it thickens.
• Add the moong and cook for another 3 to 4 minutes.
• 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 color, add the broken red chili. Add this tempering to the kadhi.
• Serve the sprouts kadhi hot with rice.

*Recipe courtesy: Sanjeev Kapoor

Enjoy your Sprouts Kadhi! Let me know if there’s anything else you need.

4. Mixed Sprouts Sabzi

Ingredients:

• 30 g mixed sprouts
• 1/2 onion, chopped
• 1 tomato, chopped
• 1/2 tsp ginger-garlic paste
• 1 green chili, chopped
• 1/4 tsp each of red chili 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:

• In a pressure cooker, add the oil, curry leaves, green chili, and ginger-garlic paste and cook for a minute.
• Add the onion and cook until translucent.
• Add the tomato and cook for a few minutes. Then add the salt, turmeric powder, and red chili powder and cook until the tomato releases its moisture.
• Add the mixed sprouts, coriander powder, cumin powder, and dry mango powder.
• Mix all the ingredients well and simmer on a medium flame for 4 to 5 minutes.
• Add some water, cover the pressure cooker, and let it cook for 6 to 7 whistles.
• Uncover the pressure cooker and add the garam masala powder.
• Open the cooker and let it cook without a lid until the water evaporates completely.
• Garnish with chopped coriander and serve hot.

*Recipe courtesy: iHealthU

Enjoy your Mixed Sprouts Sabzi! Let me know if there’s anything else you need.

5. Bean Sprouts Stir-Fry

Ingredients:

• 1 cup moong bean sprouts
• 1 tbsp soy sauce
• 1/2 tbsp sugar
• Salt to taste
• 1 tbsp vegetable oil
• A few drops of sesame oil

Method:

• Wash and drain the bean sprouts.
• Add the vegetable oil to a heated wok or heavy skillet. When it is hot, add the bean sprouts and stir-fry briefly.
• Add the soy sauce, sugar, and salt. Stir-fry for another few seconds and add the sesame oil.
• Serve hot.

Note: You can add any veggies you like to the dish, such as mushrooms, broccoli, carrots, baby corn, cabbage, French beans, etc.

Recipe courtesy: About Food/Rhonda Parkinson

Enjoy your Bean Sprouts Stir-Fry! Let me know if there’s anything else you’d like.

6. Low-Calorie Sprouts Pulao

Ingredients:

• 1/2 cup matki sprouts
• 1/2 cup boiled moong sprouts
• 2 cups brown rice, cooked
• 1 tsp oil
• 1 tsp cumin (jeera) seeds
• 1/2 cup onion, finely chopped
• 1 tsp garlic, finely chopped
• 1 tsp ginger, finely chopped
• A pinch of turmeric (haldi) powder
• 1/2 tsp chilli powder
• 1/4 cup tomatoes, finely chopped
• 3 tbsp capsicum, finely chopped
• 1 tsp pav bhaji masala
• Salt to taste

Method:

• Heat the oil in a broad non-stick pan and add the cumin seeds.
• When the seeds crackle, add the onion and cook on a medium flame for 1 to 2 minutes, or until translucent.
• Add the garlic, ginger, turmeric powder, chilli powder, tomatoes, and a little water. Cook on a medium flame for 2 to 3 minutes, stirring occasionally.
• Add the capsicum, a little more water, and cook on a medium flame for another 1 to 2 minutes, stirring occasionally.
• Add the pav bhaji masala, salt, matki sprouts, and moong sprouts. Mix well and cook for 2 to 3 minutes, stirring continuously.
• Add the brown rice, mix well and cook on a medium flame for 2 to 3 minutes, stirring continuously.
• Serve immediately.

Recipe courtesy: Tarla Dalal

7. Sprouts Dhokla

Ingredients:

For the Dhokla:

• 1 cup moong sprouts, coarsely ground
• 1/2 cup spinach (or any other greens like fenugreek, kale, etc.)
• 1/4 cup grated carrot
• 1 tsp ginger and green chilli paste (or use finely chopped ginger and 1 green chilli)
• 2 tbsp Bengal gram flour (besan)
• A pinch of asafoetida (hing)
• Salt to taste
• 1/4 tsp turmeric (haldi)
• 1/4 tsp baking soda or fruit salt (ENO)
• 1 tsp oil

For the Tempering:

• 1 tbsp oil
• 1/2 tsp split black lentils (urad dal)
• 1 tsp mustard (rai) seeds
• 1 tsp cumin (jeera) seeds
• A few curry leaves
• 2 garlic pods, crushed

Method:

• In a bowl, mix together the coarsely ground moong sprouts, carrot, spinach, ginger-green chilli paste, besan, asafoetida, salt, fruit salt/baking soda, and turmeric.
• Grease a flat plate generously with oil. This is necessary to prevent the dhokla from sticking.
• Place the moong dal mixture on the plate and spread it evenly.
• Steam it in a steamer or a pressure cooker (without the whistle) for 12 to 15 minutes or until the dhokla is cooked.
• Heat the oil and add all the ingredients for the tempering one by one. Cook for a few seconds, then pour this tempering over the cooked dhokla.
• Cut the dhokla into pieces and serve it with chutney.

Recipe courtesy: Cooking with Siri

8. Sprouts Soup

Ingredients:

• 1/2 cup sprouts
• 1 potato, boiled, peeled, and grated
• 1 onion, grated
• 1 tbsp cabbage, finely chopped
• 1 tbsp carrot, grated
• 1 garlic pod, crushed
• 1/2 tsp sugar
• 1/2 tsp oil
• 1 1/2 tsp cornflour
• 2 tbsp chili sauce
• Salt to taste
• Water as required

Method:

• Wash the sprouts and boil them in 4 cups of water.
• Drain them and keep them aside. Do not throw the water.
• Dissolve the cornflour in 1/4 cup water. Keep it aside.
• Heat the oil in a heavy pan.
• Add the onion and garlic and stir-fry for a minute.
• Add the carrot, cabbage, sprouts, and potato and stir-fry for 2 to 3 minutes.
• Add the stock (the water in which the sprouts were boiled).
• Let it come to a boil and simmer for 5 minutes.
• Add the salt, chili sauce, sugar, and cornflour paste, stirring continuously.
• Boil for 3 minutes.
• Serve steaming hot, with wheat bread toasts or garlic rolls.