We are all fond of salads and soups. And, if that salad and soup are super nutritious then we can safely conclude that we are eating right. I love sprouts and they are nutritionally very good too. Usually, when people hear the word sprouts they think probably yet another boring veggie salad but, we can make it interesting and tasty. I had made some few advances with sprouts to make it tasty, tangy and healthier too…
Here is my collection of recipes. It’s personally tried and tested special dishes of sprouts. So put on your chef’s hat and exhibit your cooking skills!
- Sprout Cutlet/Tikki
Ingredients:
- Mixed sprouts [garbanzo bean (Kabuli chana), Green Gram ( moong)] 20 gm
- Grated veggies (carrot, potato, pumpkin, lauki, etc.)
- Chickpea Flour (Besan) (just for binding) 1tsp
- Semolina (Suji/rawa)-for wrapping
- Dry masalas-turmeric powder-1/4tsp
- Red chilli powder-1/2 tsp
- Salt according to taste and tangy spices (chat masala) -pinch
Method:
Boil sprouts and potato. Mash it. Don’t boil other veggies just grate it finely. Mix all the ingredients except semolina (Suji/Rawa). Make flat balls out of the mixture and then wrap it in the semolina and shallow fry it. Finally, serve it with chutney or sauce.
2. Sprout Mix
Ingredients:
- Mixed sprouts (garbanzo bean (kabuli chana), Green Gram ( moong) 20 gm
- Vegetables such as carrot, onion, tomato, beetroot, cucumber, corn
- dry masalas-turmeric powder-1/4tsp
- Red chilli powder-1/2 tsp
- Salt according to taste and tangy spices (chaat masala) -pinch
Method:
Take mixed sprouts add finely chopped vegetables and all dry spices. Then serve it with coriander and tamarind sauce (chutney).
3. Sprouts and Paneer Schezwan Cigar
Ingredient
- Green Gram (Moong) Sprouts – 1 cup
- Grated Cottage Cheese (Paneer) – 1 cup
- Szechuan Sauce – 3 tbsp
- Sweet and Chili sauce – 1 tbsp
- Salt to taste
- Grated cheese – 1/4 cup
- For rolls: wheat flour Indian bread (chapatti) or multigrain flour bread (chapatti).
Method:
- In a big mixing bowl, take sprouts, cottage cheese, Szechuan sauce, sweet and chilli sauce, cheese and salt. Mix them well. Keep it aside.
- Take one wheat flour or multigrain cooked bread (chapatti). Place a portion of the cottage cheese and sprouts mixture at one corner of the bread. Roll it up tightly starting from the end where the filling is placed to make a cigar. Seal the edges of the bread (Chapattis)
- Shallow fry it in the pan.
Paneer and Sprouts Szechuan Cigar is ready. Serve them immediately with spicy sauce.
4. Sprout Sandwich
Ingredients:
- Mix sprouts
- Multigrain bread
- Grated vegetable (carrot, pumpkin etc.)
- Raw vegetables cut in slice: onion, tomato, cucumber
- Grated paneer-1/4th cube
- Dry masalas: Red chilli powder, turmeric, chat masalas
Method:
Except for raw vegetable mix, all the ingredients and your filling are ready.
Now take bread apply coriander chutney on it and place the above mixture, place then the raw sliced vegetables and close it with the other slice of bread on it and grill it. Serve hot with sauce.
5. Mixed Sprouts Dosa
- Grind sprouts along with steamed Pancake (Idli-dosa) batter, Cumin seeds, garlic, ginger, green chillies along with a little water.
- Don’t add too much water.
- Add salt and mix.
- For the seasoning, finely chopped onions, green chilli, coriander and curry leaves.
- Mix with cumin seeds and set aside.
- This is an optional step to use as a topping/stuffing for the steamed flat pancakes (dosa).
- Heat a girdle over medium heat.
- When it is hot enough, pour a ladle of batter and swirl in a circular motion to spread it.
- Drizzle very little oil around the dosa.
- Spread some of the seasonings on the top. The wet surface will help it to stick.
- Add a few drops of oil over the onions if required or just press with the ladle so that the onions stick to the steamed pancake (dosa) without falling off.
- When it is done on that side flip to other side and
- Cook for a minute.
- Turn it again, fold and remove into a serving plate.
- Repeat the process to make the required number of flat pancakes.
- For mixed sprout steamed pancake (dosa) with coriander: Now include generous amounts of chopped coriander to the above batter and grind once again.
- Make steamed pancakes with this batter following the same process as above.
6. Sprouts Pancake
Ingredients:
- Mixed sprouts-20 gm
- Ground oats-10 gm or 1 tablespoon
- Grated vegetables-carrot, bottle gourd, pumpkin, spinach etc.
- Dry spices -red chilli powder, turmeric, salt to taste
Method:
- Grind the sprouts.
- Take a bowl and pour the ground powder of sprouts and all the ingredients and add water to it and make a thin batter.
- Heat a girdle over medium heat.
- When it is hot enough, pour a ladle of batter and swirl in a circular motion to spread it.
- Drizzle very little oil around the pancake.
- Flip it up and cook it from both the sides.
