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
Step-by-step instructions
Step 1 · Rinse the mixed sprouts thoroughly under running water
Rinse the mixed sprouts thoroughly under running water. Soak overnight if you are preparing sprouts at home.
Step 2 · Add the rinsed sprouts to a pressure cooker with 3 cups of water
Add the rinsed sprouts to a pressure cooker with 3 cups of water, salt, and turmeric. Pressure cook for 2 whistles on medium heat.
Step 3 · Release the pressure naturally
Release the pressure naturally. Drain excess water and set the boiled sprouts aside.
Step 4 · Heat a tadka pan (small kadhai) on low flame
Heat a tadka pan (small kadhai) on low flame. Add cumin seeds and a pinch of hing. Let them sizzle.
Step 5 · Add chopped green chili and tomato to the pan
Add chopped green chili and tomato to the pan. Sauté for 1-2 minutes until tomatoes soften slightly.
Step 6 · Add the boiled sprouts to the tadka
Add the boiled sprouts to the tadka. Mix well and sauté for 2 minutes on low flame.
Step 7 · Turn off the heat
Turn off the heat. Mix in fresh coriander leaves and squeeze lemon juice over the sprouts. Toss well.
Step 8 · Serve hot or warm as a nutritious lunch or light meal
Serve hot or warm as a nutritious lunch or light meal.
Why this recipe 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.
A note on tradition
Boiled Mixed Sprouts are widely enjoyed across India, especially in Maharashtra, Gujarat, and North India, where 'usal' and 'sprout salads' are common breakfast and lunch dishes. They are often prepared during fasting days like Navratri and Ekadashi for their high nutrition and satiety. Their simplicity and adaptability have made them a staple in Indian lunchboxes and a popular choice during festivals when light, sattvic food is preferred.