Mixed Sprouts Sabzi
by Tarla Dalal
mixed sprouts sabzi recipe | Jain sprouts sabzi with vegetables | healthy sprouts Indian vegetable | with 20 amazing images.
mixed sprouts sabzi of protein, vitamins, and minerals. It is often enjoyed as a side dish or a light meal and can be easily customised with different vegetables and spices according to personal preference.
mixed sprouts sabzi is a Jain vegetable made without onion and garlic. If you're not following Jain dietary restrictions, feel free to add your favorite vegetables and spices.
Key Ingredients of mixed sprouts sabzi
Sprouts : Commonly used legumes include moong beans, chickpeas, black-eyed peas, and lentils. Sprouting these legumes enhances their nutritional value and digestibility.
Vegetables: Often includes onions, tomatoes, carrots, and bell peppers. These add color, texture, and additional nutrients.
Spices : Typical spices include cumin seeds, turmeric, coriander powder, garam masala, and chili powder. These spices not only enhance flavor but also contribute to various health benefits.
Herbs: Fresh coriander leaves or curry leaves can be used for garnishing, adding freshness and aroma.
Nutritional Benefits of mixed sprouts sabzi
High in Protein: Sprouts offer a significant amount of protein, making this dish ideal for vegetarians and vegans.
Rich in Fiber: High fiber content aids digestion and promotes gut health.
Vitamins and Minerals: The combination of legumes and vegetables provides essential nutrients like iron, folate, and vitamin C.
Serving Suggestions of mixed sprouts sabzi:
Mixed Sprouts Sabzi can be served with whole-grain roti, bajra roti, jowar roti or as a filling in wraps. It can also be enjoyed on its own as a healthy snack or light meal.
Pro tips for mixed sprouts sabzi. 1. Sprouting increases the availability of proteins. For example, on sprouting, the protein content of moong increases by 30%.
Enjoy mixed sprouts sabzi recipe | Jain sprouts sabzi with vegetables | healthy sprouts Indian vegetable | with step by step photos.
Mixed Sprouts Sabzi recipe - How to make Mixed Sprouts Sabzi
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
Mixed Sprouts Sabzi
1 cup mixed sprouts
2 cups chopped cucumber
1/2 cup finely chopped tomatoes
1/2 cup chopped green capsicum
2 tsp coconut oil or oil
1 tsp cumin seeds (jeera)
a pinch of asafoetida (hing)
1/2 tsp turmeric powder (haldi)
1 tsp chilli powder
1 tsp coriander-cumin seeds (dhania-jeera) powder
salt to taste
Mixed sprouts sabzi
- Mixed sprouts sabzi
- To make {span class="bold1"}mixed sprouts sabzi{/span}, heat the coconut oil in a non-stick kadhai and add the cumin seeds and asafoetida.
- When the seeds crackle, add the mixed sprouts, turmeric powder and 1 cup of water and mix well.
- Cover with a lid and cook on a medium flame for 10 minutes, while stirring occasionally.
- Add the cucumber, tomatoes, capsicum, chilli powder, coriander-cumin seeds powder and salt and mix well.
- Cover with a lid and cook on a slow flame for another 4 to 5 minutes, while stirring occasionally.
- Serve {span class="bold1"}mixed sprouts sabzi{/span} hot.
like mixed sprouts sabzi
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like mixed sprouts sabzi recipe | Jain sprouts sabzi with vegetables | healthy sprouts Indian vegetable | then see our Jain sabzi recipes and high protein sabzis and some recipes we love.
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- dry masala chana dal recipe | Jain cucumber chana dal sabzi | chana dal fry | dry chana dal sabji |
what is mixed sprouts sabzi made of ?
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what is mixed sprouts sabzi made of ? See below image of list of ingredients for mixed sprouts sabzi.
making mixed sprouts sabzi
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Heat 2 tsp coconut oil or in a non-stick kadhai. Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.
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Add 1 tsp cumin seeds (jeera).
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Add a pinch of asafoetida (hing).
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Let the seeds crackle.
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Add 1 cup mixed sprouts (moong , chana , matki etc.). Sprouting increases the availability of proteins. For example, on sprouting, the protein content of moong increases by 30%.
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Add 1/2 tsp turmeric powder (haldi).
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Add 1 cup of water.
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Mix well.
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Cover with a lid and cook on a medium flame for 10 minutes, while stirring occasionally.
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After cooking.
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Add 2 cups chopped cucumber. Cucumber adds a fresh, crunchy, and slightly sweet flavor that complements the earthy taste of sprouts. The sterols from cucumber aid in managing blood cholesterol levels well and is diabetic friendly.
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Add 1/2 cup finely chopped tomatoes. Tomatoes add a tangy, slightly sweet flavor that complements the earthy taste of the sprouts.
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Add 1/2 cup chopped green capsicum. Green capsicum adds a sweet and slightly bitter flavor that complements the earthy taste of the sprouts.
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Add 1 tsp chilli powder. Chili powder adds a spicy kick and a burst of flavor to the sabzi.
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Add 1 tsp coriander-cumin seeds (dhania-jeera) powder.
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Add salt to taste.
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Mix well.
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Cover and cook on a medium flame for another 4 to 5 minutes, while stirring occasionally.
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Serve hot.
pro tips for mixed sprouts sabzi
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Add 1 cup mixed sprouts (moong , chana , matki etc.). Sprouting increases the availability of proteins. For example, on sprouting, the protein content of moong increases by 30%.
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Cucumber adds a fresh, crunchy, and slightly sweet flavor that complements the earthy taste of sprouts. The sterols from cucumber aid in managing blood cholesterol levels well and is diabetic friendly.
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Add 1/2 cup finely chopped tomatoes. Tomatoes add a tangy, slightly sweet flavor that complements the earthy taste of the sprouts.
| Energy | 80 cal |
| Protein | 3.3 g |
| Carbohydrates | 10 g |
| Fiber | 4.3 g |
| Fat | 3 g |
| Cholesterol | 0 mg |
| Vitamin A | 180.1 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.5 mg |
| Vitamin C | 30.4 mg |
| Folic Acid | 24 mcg |
| Calcium | 38.6 mg |
| Iron | 1.4 mg |
| Magnesium | 33.6 mg |
| Phosphorus | 59.3 mg |
| Sodium | 11.6 mg |
| Potassium | 169.3 mg |
| Zinc | 0.4 mg |
Sprout ki koi bhi subzi muze aachi lagti hai. Mixed sprout aur kakdi combo bhoat badiya hai. Meine yeh recipe banakar khayee. Mast Tasty banti hai yeh....
Crazy combination of cucumber and mixed sprouts...both low in calories and soo nutritious....and to my surprise it taste grt...