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
Step-by-step instructions
Step 1 · Wash and soak the mixed beans (moong
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.
Step 2 · Heat oil in a kadhai or deep pan on medium flame
Heat oil in a kadhai or deep pan on medium flame. Add cumin seeds and let them splutter.
Step 3 · Add grated ginger and green chili
Add grated ginger and green chili. Sauté for 30 seconds until aromatic.
Step 4 · Add chopped onions and sauté until translucent
Add chopped onions and sauté until translucent.
Step 5 · Add tomatoes
Add tomatoes, turmeric, red chili powder, and salt. Cook till tomatoes soften.
Step 6 · Stir in the mixed sprouts
Stir in the mixed sprouts. Mix well and cook covered on low heat for 8-10 minutes, stirring occasionally.
Step 7 · Turn off the heat
Turn off the heat. Add lemon juice and mix. Garnish with fresh coriander leaves.
Step 8 · Serve warm as a nutritious lunch or enjoy as a salad
Serve warm as a nutritious lunch or enjoy as a salad.
Why this recipe 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.
A note on tradition
Sprouts have a special place in Indian cuisine, especially in Maharashtra (as 'Usal') and Gujarat, where they're part of everyday meals and festive fasts. They're often included in Navratri thalis and are considered 'satvik' (pure) food, suitable for religious observances. In many Indian homes, sprouting beans is a weekly ritual, signifying health, prosperity, and a connection to traditional food wisdom.