Sprouts Misal
by Tarla Dalal
A recipe put together in minutes if sprouts are handy. . . . . . I have chosen this recipe as sprouting increases the calcium content of pulses and also aid digestion. Serve it with whole wheat bread or rice.
Sprouts Misal recipe - How to make Sprouts Misal
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
2 cups mixed sprouts , boiled
2 tsp cumin seeds (jeera)
1 tsp ginger-green chilli paste
1/4 tsp cloves (laung / lavang) powder
1/4 tsp cinnamon (dalchini) powder
a pinch of sugar (optional)
1 tsp oil
salt to taste
For The Topping
1 cup curds (dahi) , whisked
1/4 cup chopped onions
1/4 cup chopped tomatoes
2 tbsp chopped coriander (dhania)
Method
- Main procedure
- Heat the oil, add the cumin seeds, ginger-green chilli paste and cook for 1 minute.
- Add the mixed sprouts, clove powder, cinnamon powder, sugar and salt and cook for 2 minutes.
- Serve the sprouts mixture topped with the curds, onions, tomatoes and coriander.
Nutrient values per serving
| Energy | 196 cal |
| Protein | 10.9 g |
| Carbohydrates | 24.3 g |
| Fiber | 1.9 g |
| Fat | 4.9 g |
| Cholesterol | 8 mg |
| Vitamin A | 232.5 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.7 mg |
| Vitamin C | 7 mg |
| Folic Acid | 7.3 mcg |
| Calcium | 189.5 mg |
| Iron | 3.7 mg |
| Magnesium | 104 mg |
| Phosphorus | 155.4 mg |
| Sodium | 22.6 mg |
| Potassium | 469 mg |
| Zinc | 0 mg |
Outbrain
Boiled sprouts with tomatoes and onions served with chilled curds is a winner. Healthy and easy to make as you can buy a packet of mixed sprouts from the super market.