Mixed Sprouts Sabzi (A Healthy & Protein-Packed Dish)
Introduction
Mixed Sprouts Sabzi is a simple yet nutritious dish that is loved for its health benefits, especially its high protein content. This easy-to-make dish is prepared using sprouted lentils, which are rich in protein, making it a perfect option for vegetarians looking to boost their daily protein intake. Sprouting the lentils a day before the preparation ensures that the dish is packed with vitamins and minerals, making it not only tasty but also an excellent choice for a healthy meal. You can enjoy it as a main course with roti or serve it alongside a refreshing cucumber salad for a complete meal.
Ingredients Table
| Ingredient | Quantity |
|---|---|
| Sprouted Lentils | 2 bowls |
| Water | As needed |
| Oil | 2 tablespoons |
| Cumin Seeds (Jeera) | 1 tablespoon |
| Asafoetida (Hing) | A pinch |
| Onion | 1 large, chopped |
| Ginger-Garlic Paste | 1 tablespoon |
| Tomato | 1, chopped |
| Green Chilies | 2, chopped |
| Turmeric Powder (Haldi) | ½ teaspoon |
| Salt | To taste |
| Red Chili Powder | ½ teaspoon |
| Cumin Powder (Jeera) | ½ teaspoon |
| Garam Masala Powder | ½ teaspoon |
| Coriander Powder | ½ teaspoon |
| Fresh Coriander Leaves | 2 sprigs, chopped |
Preparation Time: 30 minutes
Cooking Time: 30 minutes
Serves: 2-3 people
Step-by-Step Instructions
-
Sprout the Lentils:
To make Mixed Sprouts Sabzi, you first need to sprout the lentils. Soak your choice of lentils (such as moong, chana, or a mix) in water for 8-10 hours, then drain the water. Place them in a damp cloth and keep them covered for 12-24 hours until they sprout. -
Cook the Sprouts:
In a pressure cooker, add the sprouted lentils along with water. Close the lid and cook for about 3-4 whistles. Once the pressure cooker cools down, remove the sprouted lentils and set them aside. -
Heat the Oil:
In a pan, heat the oil on medium flame. Add the cumin seeds and a pinch of asafoetida (hing). Let them crackle for about 10-15 seconds to release their flavors. -
Sauté the Onions:
Add the chopped onion to the pan and sauté it until it turns golden brown. -
Add Ginger-Garlic Paste:
Stir in the ginger-garlic paste and cook for about 1 minute until the raw smell disappears. -
Add Tomatoes and Spices:
Next, add the chopped tomatoes and cook until they soften. Add the turmeric powder, cumin powder, coriander powder, garam masala powder, and red chili powder. Mix everything well and let the spices cook for another 2 minutes. -
Add Cooked Sprouts:
Now, add the cooked sprouted lentils along with salt to taste. Mix thoroughly to coat the sprouts with the spice mixture. -
Simmer and Garnish:
Cover the pan with a lid and let it simmer for 10 minutes on low heat, allowing the flavors to meld together. Once done, garnish with freshly chopped coriander leaves. -
Serve:
Serve the Mixed Sprouts Sabzi hot with roti or phulka. You can also pair it with a fresh cucumber salad for a wholesome, protein-packed meal.
Allergen Information:
This recipe does not contain common allergens like gluten, dairy, or nuts. However, please ensure that the lentils you are using do not contain any allergens you may be sensitive to.
Dietary Preferences:
This dish is suitable for a variety of dietary preferences, including:
- High-Protein Vegetarian
- Gluten-Free
- Dairy-Free
Nutritional Benefits:
Mixed Sprouts Sabzi is an excellent source of plant-based protein, making it perfect for vegetarians. Lentils are rich in essential nutrients like iron, folate, and fiber, while the added spices offer anti-inflammatory benefits. This dish helps in boosting metabolism, aiding digestion, and promoting heart health.
Conclusion:
Mixed Sprouts Sabzi is a flavorful, healthy, and easy-to-make dish that packs a punch of nutrition with its high protein content. It’s a versatile option for lunch or dinner, and when paired with roti and a refreshing salad, it makes for a satisfying, well-balanced meal. Enjoy this hearty and wholesome dish that combines the goodness of sprouted lentils with aromatic spices, making it a must-try for anyone looking to enjoy a healthy, protein-packed vegetarian meal!
