Mix Sprouts
Lunch • India
How to Make Mix Sprouts (Traditional & Healthy Version)
Mix Sprouts, or 'Mishrit Ankurit Daal', is a popular health-centric dish in India, bringing together a variety of sprouted legumes such as moong, chana, and matki for a protein-rich meal. Traditionally enjoyed as a light lunch or hearty breakfast, Mix Sprouts is celebrated across India for its vibrant flavors, crunchy texture, and nutrient-dense ingredients. Often served with a squeeze of nimbu (lemon) and a sprinkle of chaat masala, it’s a staple in many homes, especially during health-focused festivals like Makar Sankranti, when sprouted foods are believed to enhance well-being and digestion. The origins of Mix Sprouts can be traced to ancient Indian practices of soaking and sprouting dals, which unlocks their nutritional potential. This dish is versatile, easily adapted to regional preferences: some add freshly grated coconut in the South, while others incorporate spicy green chutneys in Maharashtra. Its taste is a delightful balance of tangy, spicy, and earthy notes, making it a favorite among those seeking both flavor and nourishment. With its low calorie content and rich supply of vitamins and minerals, Mix Sprouts is ideal for calorie-conscious eaters, vegetarians, and families aiming for a wholesome diet.
Ingredients(for 1 bowl (about 200g per serving))
- 1 cup Sprouted moong (mung beans) (अंकुरित मूंग)
- 1/2 cup Sprouted chana (black chickpeas) (अंकुरित चना)
- 1/2 cup Sprouted matki (moth beans) (अंकुरित मटकी)
- 1 small Onion (कटा हुआ प्याज)
- 1 medium Tomato (कटा हुआ टमाटर)
- 1 Green chili (कटी हुई हरी मिर्च) - optional
- 2 tbsp Coriander leaves (कटा हुआ धनिया)
- 1 tbsp Lemon juice (निम्बू रस)
- 1/2 tsp Chaat masala (चाट मसाला)
- to taste Salt (नमक)
- 1/4 tsp Black pepper powder (काली मिर्च पाउडर)
Instructions
- 1
Wash all sprouted legumes thoroughly. Steam or boil them in a pressure cooker for 5-7 minutes until tender but not mushy. Drain excess water.
7 minutes
Steaming preserves nutrients better than boiling.
- 2
Finely chop onion, tomato, green chili, and coriander leaves.
5 minutes
For milder flavor, rinse chopped onion in water.
- 3
In a large mixing bowl, combine the steamed sprouts with chopped vegetables.
3 minutes
Mix gently to avoid breaking the sprouts.
- 4
Add lemon juice, chaat masala, salt, and black pepper powder. Toss well to coat evenly.
3 minutes
Add lemon juice just before serving for maximum freshness.
Why This Dish is Healthy
This dish is a powerhouse of nutrition, offering high protein and fiber content while being low in calories and fat. Sprouted legumes are easier to digest and absorb, supporting gut health and metabolism. The use of minimal oil and fresh ingredients ensures that Mix Sprouts remains a wholesome, balanced meal for vegetarians, weight watchers, and those managing diabetes.
Mix Sprouts is packed with plant-based protein, complex carbohydrates, and dietary fiber, making it excellent for digestion and sustained energy. Sprouting enhances the bioavailability of vitamins such as C, B-complex, and minerals like iron, magnesium, and potassium. The addition of fresh vegetables boosts antioxidant levels and vitamin A. Low in fat and free from cholesterol, Mix Sprouts is ideal for heart health, weight management, and supporting immunity.
Pro Tips
- 💡Tip 1: Use home-sprouted beans for maximum freshness and nutrition.
- 💡Tip 2: Add grated coconut or pomegranate seeds for extra flavor and festive appeal.
- 💡Tip 3: Prepare sprouts in advance and refrigerate for quick meal prep.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Avoid freezing as sprouts lose texture. Consume chilled or allow to come to room temperature before eating.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
