Mixed Sprouts
Lunch • India
How to Make Mixed Sprouts (Traditional & Healthy Version)
Mixed Sprouts, known as 'Mishrit Ankurit Dal' in Hindi, is a vibrant and wholesome Indian lunch dish packed with nutrition and flavor. Sprouting has been an age-old practice in Indian households, especially in Maharashtra and Gujarat, where sprouts are a staple in daily meals and festive fasting thalis. The process of sprouting increases the bioavailability of nutrients, making this dish not only delicious but also incredibly healthy. Traditionally, Mixed Sprouts are lightly sautéed with Indian spices and fresh vegetables, creating a crunchy texture and a burst of flavors in every bite. This dish is celebrated for its versatility, making it a favorite during festivals like Navratri when many seek nutrient-rich, vegetarian options. Mixed Sprouts are also popular in Indian tiffin boxes for office and school lunches due to their ability to keep you full and energized for hours. The combination of moong, chana, and moth beans with fresh coriander, lemon, and a hint of green chili makes this recipe a perfect blend of taste and health, reflecting the diversity and richness of Indian cuisine.
Ingredients(for 1 medium bowl (about 200g))
- 2 cups Mixed sprouts (moong, chana, moth beans) (Ankurit moong, chana, matki)
- 1 small Onion (finely chopped, 'pyaz')
- 1 medium Tomato (finely chopped, 'tamatar')
- 1 Green chili (finely chopped, 'hari mirch') - optional
- 1/2 inch Ginger (grated, 'adrak')
- 1/2 tsp Cumin seeds ('jeera')
- 1/4 tsp Turmeric powder ('haldi')
- 1/4 tsp Red chili powder ('lal mirch') - optional
- to taste Salt ('namak')
- 1 tbsp Lemon juice ('nimbu ras')
- 2 tbsp Fresh coriander leaves (chopped, 'dhaniya patta')
- 1 tsp Oil (preferably mustard or groundnut oil)
Instructions
- 1
Wash and soak the mixed beans (moong, chana, moth) overnight. Drain and tie in a muslin cloth for 8-10 hours or until sprouts appear.
Overnight & 8-10 hours
Keep the cloth in a warm place for faster sprouting.
- 2
Heat oil in a kadhai or deep pan on medium flame. Add cumin seeds and let them splutter.
2 minutes
Use a heavy-bottomed kadhai for even cooking.
- 3
Add grated ginger and green chili. Sauté for 30 seconds until aromatic.
1 minute
Adjust green chili for desired spice level.
- 4
Add chopped onions and sauté until translucent.
3 minutes
Do not overcook onions; keep them slightly crunchy.
Why This Dish is Healthy
This dish is naturally low in calories and high in protein, making it ideal for weight management and muscle maintenance. The high fiber content keeps you satiated longer, supports gut health, and helps regulate blood sugar levels. Mixed Sprouts are cholesterol-free, heart-friendly, and vegan-adaptable, ticking all the boxes for a healthy Indian lunch.
Mixed Sprouts are a powerhouse of plant-based protein, complex carbohydrates, and dietary fiber. They are low in fat and rich in essential vitamins like vitamin C, B-complex, and minerals such as iron, potassium, and magnesium. Sprouting also increases the antioxidant content and improves digestion. The inclusion of vegetables and spices further boosts immunity and metabolism, making this dish a nutritious choice for all age groups.
Pro Tips
- 💡Tip 1: Always use fresh, well-sprouted beans for best flavor and texture.
- 💡Tip 2: Add lemon juice only after cooking to preserve vitamin C.
- 💡Tip 3: Mix in seasonal vegetables like cucumber, carrot, or capsicum for extra crunch and nutrition.
Storage & Serving
Store leftover Mixed Sprouts in an airtight container in the refrigerator for up to 2 days. Reheat gently before serving, or enjoy cold as a salad. Do not freeze as the texture may change.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 90.0 kcal |
