Click here to see Mixed Boiled Sprouts recipe. how to boil mixed sprouts recipe | how to boil sprouts perfectly | mixed sprouts benefits | healthy boiled mixed sprouts for weight loss are a wealth of nourishment for all. Learn how to boil sprouts perfectly.
To boil mixed sprouts, heat enough water in a deep pan and add salt. Once the water starts boiling, add the mixed sprouts and cook on a high flame for 6 to 8 minutes. They should be cooked and yet maintain a crunchy texture. Drain using a sieve. Use boiled mixed sprouts as required.
Boiled mixed sprouts have a fascinating texture and flavour. They are crunchy enough to enjoy every bite and mixed sprouts when used in any recipe absorbs the flavours of the spices very well.
With a wealth of nutrition, mixed sprouts benefits are umpteen. They abound in protein, which is a key nutrient for the health of all cells including the immune cells. The fibre in the mixed sprouts gives a feeling of satiety. It also helps to maintain a healthy gut and prevent constipation.
Fibre can further also be beneficial for weightloss, diabetes and heart patients . Along with protein, fibre helps to boost metabolism and thus aids in weight loss. It helps to manage blood sugar and blood cholesterol as well. Recognised as the true ‘living food’ and ‘Nature’s boon to mankind’, you can use healthy boiled mixed sprouts for weight loss creatively to make recipes like mixed sprouts salad, mixed sprouts brown rice, baked samosa with mixed sprouts and cauliflower greens and mixed sprouts tiiki.
Mixed Sprouts Chaat is a quick and easy snack, a few minutes is all it takes to toss together this amazing snack if you have all the ingredients ready. You can serve it for any get-together too! It is sure to be applauded
Mixed Sprouts Chaat, Evening Indian Snack
Tips for how to boil mixed sprouts.
1. Prefer a deep pan or a broad pan for boiling.
2. It is preferable to add salt at this stage, as the sprouts absorb salt well while boiling.
3. Cook them on a high flame continuously.
4. Check once after 6 minutes if they are done. They should be cooked and yet maintain a crunchy texture. Do not over cook till they are mushy.
5. Drain them using a sieve immediately. You can even add a little water to arrest further cooking.
Is Mixed Boiled Sprouts healthy?
Yes, Mixed Boiled Sprouts is super healthy for everyone.
Let's understand the Ingredients of Mixed Boiled Sprouts.
What's good in Mixed Boiled Sprouts.
Mung, Moong, Whole green gram, Mung beans : Mung is rich in Folate (Vitamin B9 or Folic Acid) helps your body to produce and maintain new cells, especially red blood cells. Being rich in Antioxidants like Flavonoids, mung reduces the damage done by free radicals to the blood vessels and lowers inflammation. They help in the free flow of blood and is good for heart. As Moong is low in fat and high in protein and fibre, eating mung beans will keep you fuller for a longer time and great for weight loss. See detailed benefits of moong.
Matki : Matki abound in fiber and thus form an ideal choice for weight watchers, diabetes, heart disease etc. The process of sprouting increases the protein count of matki by 30%. Matki are also a good way to manage healthy cholesterol in the body. Those suffering from acidity should opt for matki sprouts rather than the cooked matki. See benefits of sprouted matki in sprouted matki glossary.
Kabuli Chana ( white chick peas) : Kabuli Chana which is used in popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams of protein, which is a really good amount. See here for 10 fabolous benefits of chickpeas.
Kala chana : Kala chana is a healthy addition to your diet. Being high in protein and fiber, Kala Chana a good option for those aspiring weight loss. Like most pulses and legumes, kala chana also abounds in fiber, thus helping to keep you full for hours. When cooked with other healthy ingredients, kala chana is suitable for heart disease as well. Diabetics too enjoy them in restricted quantities. Brimming with calcium, they support bone health and being a good source of iron, they help build red blood cells (RBC) and hemoglobin levels.
Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics. Is green peas good for diabetics and see full benefits of green peas.
Chawli ( cowpeas, black eyes beans, balck eyes peas, lobia) : Chawli rich in Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. Being rich in Thiamine, it helps maintain proper heart function. Chawli benefits in lowering blood pressure as it is rich in the mineral Potassium which controls blood pressure and sustain cardiac health. Chawli is high in Fibre and good for diabetics. See detailed benefits of chawli cowpeas.
Safeed Vatana (Raw dried white peas) : Safed vatana not only contributes 9.9 gm of protein (from ¼ cup) but when paired with any grain (like jowar flour, bajra flour, buckwheat four or whole wheat flour) also forms a source of complete protein. Safeed Vatana is rich in fibre. A fit adult needs it to keep gut healthy, diabetics need it to control sugar levels while others may need to control their cholesterol levels or weight fibre helps. If you want to increase your haemoglobin levels and / or Red Blood Cell count along with preventing anemia, add safed vatana to your list of healthy foods. See the complete benefits of safed vatana.
Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.
Can diabetics, heart patients and over weight individuals have Mixed Boiled Sprouts?
Yes, this recipe is good for diabetics, heart and weight loss. Mung is rich in Folate (Vitamin B9 or Folic Acid) helps your body to produce and maintain new cells, especially red blood cells. Matki abound in fiber and thus form an ideal choice for weight watchers, diabetes, heart disease etc. Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Kabuli Chana which is used in popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and good for diabetics. Kala chana is a healthy addition to your diet. Being high in protein and fiber, Kala Chana a good option for those aspiring weight loss.
Can healthy individuals have Mixed Boiled Sprouts?
Yes, this is good & healthy for everyone.
Mixed Boiled Sprouts is high in
1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.
2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells.
3. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.
4. Phosphorous : Phosphorous works closely with calcium to build bones.
Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.
Mixed Boiled Sprouts is good for :
1. Weight Loss
2. Diabetics Sprouts
3. Healthy Heart Sprouts
4. Healthy Recipes Lifestyle
5. Lower blood pressure sprouts
6. Pregnany Sprouts
7. Low cholesterol sprouts
8. Kids high fibre food
How to burn 148 calories that come from Mixed Boiled Sprouts ?
| Walking (6 kmph) = |
44 |
mins |
| Running (11 kmph) = |
15 |
mins |
| Cycling (30 kmph) = |
20 |
mins |
| Swimming (2 kmph) = |
25 |
mins |
Note: These values are approximate and calorie burning differs in each individual.