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How to make healthy and tasty Sprouts? - Tifola Blog

How to make healthy and tasty Sprouts?

How to make healthy and tasty Sprouts?

Certainly! *Sprouts* are not only nutritious but also delicious. Here are a few healthy and tasty sprout recipes you can try:

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:
    1. Rinse the sprouted moong beans in water.
    2. Steam or boil them until completely cooked.
    3. Strain the cooked sprouts.
    4. Mix all the ingredients except salt and lemon juice in a bowl.
    5. Season with salt and add a few drops of lemon juice.
    6. Garnish with lemon slices and coriander leaves.
    7. Serve immediately. ¹

2. Sprouts Khichdi:
  - Ingredients:
    - 2 tbsp mixed sprouts (moong, chana, chawal etc.)
    - 2 tbsp rice (soaked and drained)
    - 1/2 tsp clarified butter (ghee)
    - 1/4 tsp cumin (jeera) seeds
    - A pinch of asafoetida (heeng)
    - 1 tsp onion, finely chopped
    - 1/2 tsp garlic paste
    - Salt to taste
    - Water as required
  - Method:
    1. Heat ghee in a pressure cooker and add cumin seeds.
    2. When the seeds crackle, add asafoetida and garlic paste. Cook for a few seconds.
    3. Add onions and cook for 2 to 3 minutes.
    4. Add rice and mixed sprouts and cook for 30 seconds.
    5. Add 3/4 cup of water, salt, mix well, and pressure cook for 3 whistles.
    6. Allow the steam to escape before opening the lid.
    7. Coarsely mash the khichdi using the back of a spoon and serve it hot with fresh yogurt. 

3. Sprouts Kadhi:
  - Ingredients:
    - 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, slit
    - 1 tbsp jaggery (gur)
    - A pinch of turmeric (haldi)
    - Salt to taste
    - For tempering:
      - 1/2 tsp mustard (rai) seeds
      - 1 tsp cumin (jeera) seeds
      - 1/2 tsp fenugreek (methi) seeds
      - A pinch of asafoetida (heeng)
      - 1 dried red chili, broken
      - A few curry leaves
    - Water as required
  - Method:
    1. Boil the moong sprouts in water for about 5 to 8 minutes. Strain and keep aside.
    2. Whisk together besan and yogurt in a mixing bowl (ensure no lumps remain).
    3. Add 2 cups of water and mix well.
    4. Add ginger, green chili, turmeric, jaggery, and salt to taste. Mix well.
    5. Prepare the tempering by heating oil and adding mustard seeds, cumin seeds, fenugreek seeds, asafoetida, dried red chili, and curry leaves.
    6. Add the boiled sprouts to the yogurt mixture and bring to a boil.
    7. Pour the tempering over the kadhi.
    8. Serve hot. ¹

Enjoy these nutritious and flavorful sprout recipes! 🌱🥗


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