HEALTH TOTAL: SPROUTS FARE

13 June 202213 June 2022 Dr. Kaviraj Khialani

Enriching – Energetic – Evolving

It’s always good to have a varied choice of ingredients on our plate be it the fresh pick of the day or a simple meal keeping in mind the nutrient balance and colors to get appeased by and preparing the palate for a treat!

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Sprouts are one of my all-time favorite choices to work with be it a breakfast or an evening snack or even a quick toss salad in minutes, it has always been a value-added pop-in since it has a bunch of beneficial qualities which can help us to stay fit and be healthy.

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I often came across guests who loved sprouts in various forms and would love one of your meals per day to include a good handful of them at their best ideally not to be cooked too much. Having tried a number of legumes and pulses in their sprouted form not only added a bit of spark to the new format of the dishes but also offered a single new variety per day to add to the recipes and present something better than the previous day.

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For most of us, sprouts start from the green moong sprouts to the long Chinese version of the sprouts ones which go well into spring rolls, stir-fries, and noodles.

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“Sprouts are an interesting ingredient to work with since it offers loads of freshness, crunch, and texture all of it in a good quantity to balance our diets. Steam, Stir-fry, and Saute are some of the best ways to enjoy them with a perfect bite to add value-added nutrition in cooking a variety of recipes & I always suggest when in doubts go for Sprouts”- Dr. Kaviraj Khialani- Celebrity Master Chef.

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Health Benefits of Sprouts:

To list a basic variety of sprouts from the moong, alfalfa, lentil sprouts, kidney bean sprouts, soybean sprouts, and wheat sprouts to the black-eyed bean sprouts and the like there is a whole lot of variety available.
Sprouts are rich in folate, a good choice for pregnant women.
They also prevent constipation and keep the track clear.
They are rich in fiber, and vitamins like A, C, and K making them a great source of nutrients
Sprouts are also rich in omega-3 fatty acids, zinc, magnesium, iron, and calcium.
It is a rich source of enzymes and essential to good health.
Sprouts also assist a lot in weight loss management and help lower cholesterol.
Is a good immunity-boosting ingredient, low in fat content.
It is also beneficial for our eyes, skin, and bones, they not only increase blood circulation but also prevent the thickening of the blood.

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Culinary Uses of Sprouts:

Most of us love sprouting our own varieties and it’s fun to wait and see them germinate and grow in the muslin cloth and looking at them all set to be eaten is a great feel by itself.
Chickpeas, red lentils like orange masoor, usal, and the varieties are quite popular with us in Indian cooking as well.
Sprouts can add well to soups, ideally the clear ones.
Toss them up in a combination fashion in a light lemon, honey, ginger dressing, and a few bits of fresh fruits, tomatoes, etc on a bed of crispy lettuce is good to go.
Some like it steamed a little as well with some add-on flavors like fresh basil, nuts, a few spices, sauces, etc.
They are a good option to add to various stir fry recipes from the Chinese, to the Malaysian stir fry, the Mongolian hot pot also includes a good crunch from the sprouts.
I also like to add them into a Buddha bowl, the Burmese Khow-Suey, and also into Thai curries as they just give me that perfect touch of crunch in them.
Sprouts in simple egg-fried rice with spring onion greens taste good too.
Sprouted choice of ingredients with cream cheese in mini cocktail samosas, veg cigars, stuffing for parathas, etc.
Sprouts in a raita format with crushed peanuts and mint leaves with a touch of roasted crushed jeera is just awesome.
Add a few sprouts to a coconut-based Indian-style curry and have it with steamed white rice, it’s amazing.
Sprouts with fresh methi in a pulao or steamed rice preparation with tomato rice tempered with curry leaves and mustard seeds are simply awesome to have with a bowl of rasam.

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Here are a couple of my recipes for our readers to try out and enjoy the spirit of Sprouts!

Recipe -1] NUTRI-RICH SPROUTS TOSS SALAD

Recipe-2: MOONG SPROUTS BEMISAAL

Recipe-3] DESI TADKE WALE SPROUTS

Recipe- 4] SPROUTS & SOY SOUP

Recipe-5] EGG AND SPROUTS FRIED RICE

Recipe-6] CHICKEN NOODLE SPROUTS TRIO

Disclaimer: The views expressed in this article are of the author solely. TheRise.co.in neither endorses nor is responsible for them.

About the author

Dr. Kaviraj Khialani

Dr. Kaviraj Khialani – celebrity master chef - is a Mumbai-based author, writer, academician, food –health-lifestyle coach, mentor & consultant.
He is specialized in over 33 International Cuisines & has worked with brands like the Taj Group of Hotels, Kuwait Airways to name a few. Chef Kaviraj has been awarded several Global and National Awards for his outstanding performance and achievements in his chosen field. He has been featured on Star Plus and Colors Television on several food shows as well.