Tasty & Healthy Sprout Recipes (Uncooked)

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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

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

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

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