Sprouts Misal, Protein Rich Recipes
by Tarla Dalal
Bring the spirit of Maharashtra into your homes with this protein-laden Sprouts Misal. While many think that milk and milk products are the most important source of proteins, they are unaware of the power of sprouts, which give you a superb, more easily digestible protein boost.
And this is undoubtedly one of the most interesting ways of consuming sprouts, tempered with cumin, and sautéed with spice pastes and powders including the flavourful misal masala!
Sprouts Misal, Protein Rich Recipes recipe - How to make Sprouts Misal, Protein Rich Recipes
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
2 cups boiled mixed sprouts (kala chana , chawli , moong, etc.)
1 tsp misal masala
2 tsp oil
1 tsp cumin seeds (jeera)
1/2 tsp ginger-green chilli paste
1 tsp garlic (lehsun) paste
1/2 cup finely chopped onions
1/4 tsp turmeric powder (haldi)
1 tsp chilli powder
salt to taste
For The Topping
2 tbsp finely chopped tomatoes
2 tbsp finely chopped onions
- Method
- Heat the oil in a deep non-stick kadhai and add the cumin seeds.
- When the seeds crackle, add ginger-green chilli paste, garlic paste and onions and sauté on a medium flame for 2 minutes.
- Add the mixed sprouts, misal masala, turmeric powder, chilli powder, salt and ¼ cup of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Serve immediately topped with tomatoes and onions
| Energy | 157 cal |
| Protein | 7.4 g |
| Carbohydrates | 22.4 g |
| Fiber | 5.6 g |
| Fat | 4.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 89.4 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.8 mg |
| Vitamin C | 6.1 mg |
| Folic Acid | 24.2 mcg |
| Calcium | 74.8 mg |
| Iron | 2.2 mg |
| Magnesium | 60.7 mg |
| Phosphorus | 109.8 mg |
| Sodium | 8.4 mg |
| Potassium | 258.4 mg |
| Zinc | 0.7 mg |
A simple misal recipe which abounds in fibre...This tastes good without any accompaniment also.