It’s well known that a healthy diet must contain a balance of seeds, legumes and beans but not many are aware that these tiny powerhouses reach their full nutritional potential when they have been sprouted. Sprouting is a process wherein seeds and legumes are soaked in water for some time (the duration varies depending on the type) and then allowed to stay moist. Once they germinate, their outer layer tears open to make way for a young shoot.
“Sprouts are a powerhouse of vitamins,” says Kejal Sheth, Nutritionist and Founder of Nutrivity.in. “From helping with weight loss to improving vision, they do it all,” she adds. High on nutrition and low on calories, sprouts make for the perfect addition to your daily diet. Whether it’s a salad or quick snack, full meal or midnight munchies, sprouts can be added to almost any dish for a quick boost of nutrition. If you’re the kind who can’t help but snack between meals or you tend to binge eat, sprouts will be your new best friend. Thanks to their rich fibre content, eating sprouts keeps you feeling full for longer so you won’t be reaching out for unhealthy titbits.
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Our tempting recipes below are sure to inspire you to try your hand at sprouting. Taking us through a quick how-to on sprouting, Sheth says, “Wash the seeds well. At least two to three times,” she says. If you skip rinsing the seeds thoroughly, it could give bacteria a chance to multiply, leading to indigestion and other stomach-related problems such as bloating and constipation warns Sheth. “After washing, soak them in clean water for about six hours. Drain the water and hang them in a muslin cloth. A light weight helps them sprout faster. It may take between 12 to 16 hours, depending on the season. Make sure the cloth is damp. Once you notice the sprouts emerging, the seeds are ready for consumption.” If you’re short on time, Sheth says, “Moong or green lentils, mustard and cress seeds, peas, snow peas, fenugreek seeds, broccoli and kale are some seeds which sprout quickly. The slowest ones are pepper, fennel and eggplant.”
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Party food doesn’t have to be unhealthy. Wow your guests with these healthy bite-sized tarts. Click here for the step-by-step recipe.
Give the usual batata or kanda poha a nutritional twist with sprouts. Click here for the step-by-step poha recipe. Poha is a great option for breakfast. There are many more Indian breakfast options that will cost you less than 500 calories.
How do you make pancakes awesome-r than they already are? Sneak in sprouts into the batter – voila! Click here for the step-by-step pancake recipe. For more healthy pancake recipes, click here.
With this moong twist, you won’t be able to stop at just one plate of dahi puri. Click here for the step-by-step dahi puri recipe.
Add some sprouted nutrition to everyone’s go-to evening snack. Click here for the step-by-step healthy bhel puri recipe. While bhel puri is a popular Indian chaat, did you know about this chaat from Mysore?
Pack delightful momos with the goodness of sprouts. Click here for the step-by-step momos recipe.
Bite into these crispy dumplings for a sprouts-filled surprise. Click here for the step-by-step dumplings recipe.
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