Mixed Sprout Vegetable
by Tarla Dalal
Looking for a vegetable preparation that is sumptuous yet easy to make? Look no further.
The Mixed Sprout Vegetable is a stew-like preparation of cauliflower and sprouts cooked with crunchy onions, tangy tomatoes and a spicy paste of garlic, red chillies and other ingredients.
It is super tasty and sure to go well with any main course. And the best part is that it is made with common, everyday ingredients, so you don’t have to go on a wild goose hunt.
It’s also a great way to include sprouts in your meal. You can also try other sprout-based dishes like the Mixed Sprouts Rice and the Mixed Sprouts Pancakes .
Mixed Sprout Vegetable recipe - How to make Mixed Sprout Vegetable
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
1 1/2 cups mixed sprouts
1/2 cup cauliflower florets
1 tbsp oil
1/2 cup sliced onions
1/2 cup finely chopped tomatoes
salt to taste
To Be Blended Into A Smooth Paste (using 1/4 Cup Of Water)
1 tbsp roughly chopped garlic (lehsun)
5 whole kashmiri dry red chillies (pandi) , broken into pieces
2 tsp coriander (dhania) seeds
2 tsp cumin seeds (jeera)
1/2 tsp chopped ginger (adrak)
For The Garnish
1 tbsp chopped coriander (dhania)
- Method
- Heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for 2 to 3 minutes.
- Add the prepared paste, mix well and cook on a medium flame for 3 minutes, while stirring continuously.
- Add the tomatoes, mix well and cook on a medium flame for 3 minutes, while stirring occasionally.
- Add the mixed sprouts, cauliflower,2 cups of water, mix well cover it with a lid and cook on a medium flame for 15 to 17 minutes, while stirring occasionally.
- Serve hot garnished with coriander.
| Energy | 59 cal |
| Protein | 0.7 g |
| Carbohydrates | 2.5 g |
| Fiber | 1 g |
| Fat | 5.1 g |
| Cholesterol | 0 mg |
| Vitamin A | 140 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.3 mg |
| Vitamin C | 15 mg |
| Folic Acid | 8.4 mcg |
| Calcium | 21.2 mg |
| Iron | 0.4 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Sodium | 10.3 mg |
| Potassium | 67.7 mg |
| Zinc | 0.1 mg |
I had a lot of mixed sprouts at home and came across this recipe which was made within minutes and taste also just wow. I served this with parathas and raita and enjoyed this filling meal.