10 Healthy and Flavoursome Sprouts Recipes

By Tian C - Updated: April 4, 2019

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Delicious Sprouts Recipes You Can Make at Home

If you think sprouts are boring and tasteless, there are several ways to make sprouts interesting. Sprouts are essentially germinated seeds of lentils, grains, and nuts. During germination, the seeds are packed with nutrients and recommended as health foods due to the high level of micronutrients and fibre content.

Delicious Sprouts Recipes You Can Make at Home

Here are some recipes that utilise sprouts in a creative way to give you interesting and delectable dishes:

Desi Sprouts Salad

The most common way to include sprouts in your diet is by making a sprouts salad.

Ingredients:

Kidney bean sprouts- ½ cup
Moong bean sprouts- ¾ cup
Chopped onion- 1 small
Tomato- 1 small
Lemon juice- 2 teaspoon
Salt- as per requirement

Total Cook Time:

20 minutes preparation time

Method:

Finely chop the onion and tomato.
Combine with bean sprouts and add lemon juice and salt.
Mix well and eat before it turns soggy.

Sprouts Khichdi

This is a sprouts recipe of Indian origin that is just as healthy and tasty as the traditional khichdi.

Ingredients:

Mixed sprouts (rajma, moong, chana, cowpeas, etc)- ½ cup
Rice- ½ cup, soaked and drained
Ghee– ½ tablespoon
Cumin seeds- ½ teaspoon
A pinch of asafoetida
Garlic paste- 1 teaspoon
Chopped onion- 1 small
Salt as required

Total Cook Time:

5 minutes preparation time

15 minutes cooking time

Method:

Heat ghee in a pressure pan.
Add cumin seeds and roast. Add the onions and stir.
Mix in the rice, sprouts, and salt and stir for a few more seconds.
Add 3 cups of water, mix well and pressure cook.
Mash the contents well before serving.

Sprouts Dhokla

Sprouts can be eaten with that tang and spice that Indians love. Here is a sprouts chaat recipe for making sprouts dhokla.

Source: Pinterest

Ingredients:

Moong sprouts- 1 cup, coarsely ground
Spinach- ½ cup
Grated carrot- ¼ cup
Ginger and green chilli paste- 1 teaspoon
Bengal gram flour- 1 tablespoon
Asafoetida- a pinch
Salt to taste
Turmeric- a pinch
Baking Soda- a pinch
Oil

Tempering:

Oil- 1 teaspoon
Mustard- ½ teaspoon
Cumin- ½ teaspoon
White sesame seeds- ¼ teaspoon
Curry leaves- a few

Total Cook Time:

15 minutes preparation time

10 minutes cooking time

Method:

Mix the carrots, moong, ginger and chilli paste, and all the other dry ingredients.
Make a coarse mixture. Sprinkle some water if required.
Grease a flat pan with oil and spread the mix out evenly.
Steam the mix in a steamer for 15 minutes.
Remove and cut into cubes.
Temper with sesame seeds, curry leaves and cumin.

Sprouts Sabzi

We bring to you an easy sprouts sabzi recipe that you can have with your roti or even rice.

Ingredients:

Mixed sprouts- ¼ cup
Onion- 1 small, chopped
Tomato- 1 chopped
Ginger-garlic paste- 1 teaspoon
1 green chilli- chopped
Red chilli powder- ¼ teaspoon
A mix of cumin powder, turmeric, dry mango powder- ¼ teaspoon
Coriander and garam masala powder – 1/2 spoon
Oil- 1 teaspoon
Curry leaves- 2 or 3
Salt as required
Water for cooking
Coriander leaves- chopped

Total Cook Time:

20 minutes preparation time

15 minutes cooking time

Method:

Add oil, curry leaves, ginger-garlic paste and stir till the aroma is released.
Add the onions and stir till soft.
Add tomato, salt, and turmeric powder and let it soften.
Mix in all the other powders, sprouts, and other ingredients and stir.
Add water and pressure cook until the sprouts are soft.
Open the lid and simmer till the consistency is thick like a gravy.
Garnish with chopped coriander.

Sprouts Jalfrezi

This is a healthier version of Veg Jalfrezi with moong sprouts.

Source: Pinterest

Ingredients:

Moong sprouts- 200 gm
Ghee– 2 tablespoons
Cumin seeds- 1 tablespoon
Finely chopped garlic – 1 tablespoon
Finely shredded ginger – 1 tablespoon
Tomatoes – 1/2 cup, grated
Garam masala powder- 1/2 tablespoon
Powdered coriander seeds – 2 tablespoons
Salt as required
Chilli powder – 1/2 tablespoon
Turmeric – 1/2 tables
Yoghurt – 1/2 cup, beaten smooth
Chopped coriander leaves – 1 tablespoon

Total Cook Time:

20 minutes cooking time

Method:

Heat ghee to a wok and add the cumin seeds.
Add finely chopped and shredded ginger and garlic respectively and saute till it is slightly fried.
Then add the tomatoes and stir fry till the fat separates.
Add garam masala, dhania powder, salt, turmeric and chilli powder. (You can toss a few veggies of your choice too.)
Stir a few times, till it is mixed well. Add the sprouts and cook over high heat, till it is slightly fried.
Add a cup of water to this and bring the mixture to a boil.
Simmer uncovered for about a minute.
Add the yoghurt. Mix well.
Serve hot garnished with the chopped coriander leaves.

Vaal Usal

This delicious sprouts recipe is cooked with coconut paste and masalas.

Source: Pinterest

Ingredients:

Vaal (bean sprouts) – 1/2 kg
Refined oil – 1/2 tablespoon
Dry red chillies – 7-8
Peppercorns – 3/4 teaspoon
Coconut – 1cup, freshly grated
Garlic – 8-9 cloves, bashed
Salt to taste
Water
Fresh coriander and lime for garnish (optional)

Total Cook Time:

5 minutes preparation time

45 Minutes cooking time

Method:

Dry roast the coconut, red chillies and peppercorns.
Grind them to a fine paste with salt and water.
Heat the oil in a pan, add garlic cloves and fry till they are golden brown.
Add the ground coconut paste to it and cook till the oil begins to separate from the masala.
Now add the vaal and mix well.
Add water and bring it to a boil.
Cover and let it cook on simmer till the vaal is nice and soft but still in its original shape.
Once done, let the liquid reduce a little for a concentrated flavour.
Garnish with coriander and a squeeze of lime.
Serve hot with steamed rice.

Open Sprouts Toast

No recipe list is complete without a sandwich recipe. Here is a sprouts sandwich recipe that is easy to make. It can be had as an evening snack or even as a breakfast dish.

Source: Pinterest

Ingredients:

Topping:

Mixed sprouts- ½ cup
Chilli powder- 1 teaspoon
Chaat masala– ½ teaspoon
Cumin powder- 1 ½ teaspoon
Lemon juice- 2 spoons
Salt

Sandwich Ingredients:

Whole wheat bread slices
Butter- 2 spoons
Lettuce- shredded
Carrot- ¼ cup, grated

Total Cook Time:

15 minutes preparation time

15 minutes cooking time

Method:

Mix all the topping ingredients in a bowl.
Toss well.
Cut the corners of the bread slices.
Apply butter to each slice. Toast one side until crisp.
Place a piece of lettuce on the buttered surface and add the toppings on it.
Garnish with grated carrot.

Sprouts Bhel Puri

Your favourite chaat recipe but with a healthier sprouts addition.

Source: Pinterest

Ingredients:

Puffed rice – 100 gm
Tamarind pulp – 2 tablespoon
Mint chutney – 2 tablespoon
Chaat masala – 1/2 teaspoon
Green chillies – 3
Salt to taste
Bean sprouts

Garnishing:

Sev
Coriander leaves

Total Cook Time:

10 minutes preparation time

Method:

Put the puffed rice in a bowl.
Add onions, sprouts, green chillies, coriander leaves, tamarind pulp, mint chutney, chaat masala or aamchur. Mix well.
Garnish with sev and coriander leaves. Serve.

Moong Beans Dosa

The desi list is never complete without a sprouts dosa recipe which is a healthy alternative to the traditional dosa. It will assuredly melt in your mouth the same way those indulgent rice dosas do.

Source: Pinterest

Ingredients:

Green moong dal – 1 cup, soaked overnight
Ginger – 1 piece
Green chillies – 2
Refined oil – 2 tablespoons
Garlic – 2 cloves
Gram flour – 1/2 cup
Salt
Water – 2 tablespoons
Semolina- 6 tablespoons

Total Cook Time:

30 minutes cooking time

Method:

In a mixer, grind the moong sprouts with ginger, green chillies, and garlic to make a fine paste. Add water slowly for smooth grinding.
Add semolina, salt, and the gram flour to the batter and mix to remove lumps.
Let it rest in a warm place for two hours.
Heat a tawa and brush with a drop of oil. Add some batter and spread it in a circular motion.
Drizzle a little oil and cook the dosa on both sides.
Serve with any chutney or powders that are famous as side-dishes for dosa in India.