Boiled Mixed Sprouts
Lunch • India
How to Make Boiled Mixed Sprouts (Traditional & Healthy Version)
Boiled Mixed Sprouts, known as 'Uggaye Hue Ankurit Daal', is a staple in Indian households, especially among those seeking nutritious yet flavorful meals. This wholesome dish combines a variety of sprouted legumes—such as moong, moth, chana, and lobia—boiled to perfection and seasoned with classic Indian spices. The result is a hearty, protein-rich salad or sabzi that fits seamlessly into modern health-conscious diets. Traditionally prepared across India, Boiled Mixed Sprouts are enjoyed in every region, from the streets of Mumbai to family kitchens in Punjab and Karnataka. The mild, earthy flavors of the sprouts blend beautifully with the tanginess of lemon, the heat of green chilies, and the aromatic notes of jeera (cumin) and hing (asafoetida). This dish is a popular choice during fasting periods, Navratri, and as a wholesome lunchbox meal. The simplicity, quick preparation, and adaptability of Boiled Mixed Sprouts make it a favorite during busy workdays or festive fasting, proving that healthy Indian food can be both delightful and practical. If you're looking to add more plant-based protein, fiber, and essential nutrients to your lunch, this dish is an ideal pick.
Ingredients(for 1 medium bowl (approx. 150g))
- 2 cups Mixed sprouts (moong, moth, chana, lobia) (Ankurit dal)
- 3 cups Water
- 1/2 tsp Salt (Namak)
- 1/4 tsp Turmeric powder (Haldi)
- 1/2 tsp Cumin seeds (Jeera)
- a pinch Asafoetida (Hing) - optional
- 1 Green chili (Hari mirch, finely chopped)
- 1 small Tomato (Chopped) - optional
- 2 tbsp Fresh coriander leaves (Hara dhania, chopped)
- 1 tbsp Lemon juice (Nimbu ras)
Instructions
- 1
Rinse the mixed sprouts thoroughly under running water. Soak overnight if you are preparing sprouts at home.
5 minutes
Use fresh, well-sprouted beans for best nutrition.
- 2
Add the rinsed sprouts to a pressure cooker with 3 cups of water, salt, and turmeric. Pressure cook for 2 whistles on medium heat.
10 minutes
Do not overcook; sprouts should retain a slight crunch.
- 3
Release the pressure naturally. Drain excess water and set the boiled sprouts aside.
3 minutes
The leftover water can be used in soups or dals for extra nutrition.
- 4
Heat a tadka pan (small kadhai) on low flame. Add cumin seeds and a pinch of hing. Let them sizzle.
2 minutes
Hing enhances digestion and adds aroma.
Why This Dish is Healthy
This dish is an excellent choice for anyone following a healthy lifestyle, weight loss, or diabetic-friendly diet. The combination of different sprouts provides a complete amino acid profile, high fiber for satiety and gut support, and slow-release carbs to maintain energy levels. Minimal oil and natural seasonings keep the calories low while enhancing the flavor, making it one of the healthiest Indian lunch recipes.
Boiled Mixed Sprouts are a powerhouse of nutrition, offering high plant-based protein, dietary fiber, complex carbohydrates, and essential vitamins like vitamin C, B-complex, and minerals such as iron, potassium, magnesium, and zinc. Sprouting increases the bioavailability of nutrients, making them easier to digest and absorb. This dish is low in calories and fat, cholesterol-free, and suitable for vegetarians and vegans. It supports healthy metabolism, gut health, and immunity.
Pro Tips
- 💡Tip 1: Use a mix of at least three legumes for better taste and nutrition.
- 💡Tip 2: Always add lemon juice after cooking to preserve vitamin C.
- 💡Tip 3: For meal prep, keep boiled sprouts and tadka separate until ready to serve.
Storage & Serving
Store boiled sprouts in an airtight container in the refrigerator for up to 2 days. Add lemon and fresh coriander just before serving. Avoid freezing, as texture may change.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 100.0 kcal |
