Masala Mixed Sprouts Sandwich Recipe
Welcome to a delightful culinary experience where healthy meets delicious in the form of the Masala Mixed Sprouts Sandwich. This recipe not only provides a nourishing option for your lunch or snack but also delivers a vibrant array of flavors that can tantalize your taste buds. With a preparation time of just 10 minutes and a cooking time of 30 minutes, this dish is perfect for those who wish to indulge in a nutritious meal without spending hours in the kitchen.
Cuisine: Indian
Course: Lunch
Diet: High Protein Vegetarian
Servings: 4
Ingredients
| Ingredient | Quantity |
|---|---|
| Whole Wheat Brown Bread | 8 slices (sides cut) |
| Green Moong Sprouts | 1/4 cup |
| Masoor Dal (Whole) – sprouted | 1/4 cup |
| Rajma (Large Kidney Beans) – sprouted | 1/4 cup |
| Kala Chana (Brown Chickpeas) – sprouted | 1/4 cup |
| Onion (finely chopped) | 1 large |
| Onion (finely sliced) | 1 large |
| Tomato (finely chopped) | 1 medium |
| Garlic (finely chopped) | 4 cloves |
| Red Chilli Powder | 1 teaspoon |
| Chaat Masala Powder | 1 teaspoon |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Coriander Leaves (chopped) | 2 tablespoons |
| Sunflower Oil | 2 tablespoons |
| Salt | To taste |
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | Approximately 220 |
| Protein | 12g |
| Carbohydrates | 35g |
| Dietary Fiber | 6g |
| Total Fat | 8g |
| Saturated Fat | 1g |
| Sodium | 300mg |
Instructions
To begin crafting your Masala Mixed Sprouts Sandwich, first, gather your fresh and wholesome ingredients. Start by placing the green moong sprouts, masoor dal, rajma, and kala chana into a pressure cooker along with 1 cup of water. Secure the lid and cook on high pressure for one whistle, then switch off the heat and allow the pressure to release naturally.
While your sprouts are cooking, heat a kadai (wok) over medium heat and add the sunflower oil. Once the oil is hot, toss in the finely chopped onion and sauté until it becomes translucent and begins to turn a lovely pinkish hue. Following this, add the chopped tomato to the pan, cooking until it softens and releases its juices, creating a delicious base for your filling.
Next, incorporate the finely chopped garlic into the mixture and fry until the raw smell dissipates, approximately 2 to 3 minutes. The aroma of sautéed onions, tomatoes, and garlic will fill your kitchen, making it a warm and inviting space.
Once the pressure from the cooker has released, carefully open it and add the boiled sprouts to your sautéed mixture. Stir in the red chilli powder, chaat masala powder, turmeric powder, and salt, mixing everything together thoroughly. Allow this fragrant filling to simmer for about 10 minutes, giving the spices time to infuse into the sprouts and create a harmonious blend of flavors. Adjust the salt to your liking, then switch off the heat and garnish with freshly chopped coriander leaves.
Now that your filling is ready, it’s time to assemble the sandwiches. Take one slice of the whole wheat bread and spread about 2 tablespoons of the sprout mixture generously across the surface. Layer on a few slices of the finely sliced onion for an added crunch and flavor, then top with another slice of bread to complete your sandwich.
You have the option to enjoy the sandwich as is, or for a delightful twist, grill it to create a crispy exterior while keeping the filling warm and inviting. Repeat the assembly process for the remaining slices of bread until all your ingredients are used up.
To elevate your dining experience, serve the Masala Mixed Sprouts Sandwich hot, accompanied by a refreshing juice like Watermelon Carrot Radish Juice, or perhaps some crispy Baked Mathri, a non-fried tea-time snack, perfect for an evening munch or breakfast treat.
With this easy yet nutritious recipe, you’ll enjoy a burst of flavors and textures, making each bite a celebration of health and taste. Enjoy your culinary creation, and share the love of cooking with family and friends!
