Sprouts Stir Fry, Mixed Sprouts Sabzi
by Tarla Dalal
sprouts stir fry recipe | Indian style mixed sprouts sabzi | healthy sprouts vegetable sabji | with 33 amazing images.
sprouts stir fry recipe | Indian style mixed sprouts sabzi | healthy sprouts vegetable sabji is super nutritious fare full of taste and flavour too. Learn how to make Indian style mixed sprouts sabzi.
To make sprouts stir fry, heat the oil in a broad non-stick pan, add the ginger, garlic and green chilli paste and sauté on a medium flame for a few seconds. Add the tomatoes, black salt, dried mango powder, chole masala and 1 tbsp of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add the mixed sprouts and salt, mix well and cook on a medium flame for another minute. Add the coriander and mix well. Serve immediately.
Indian style mixed sprouts sabzi, a spicy stir-fry version of the famous chana masala. The tanginess of tomatoes with a sprinkle of black salt, dried mango powder and chole masala all put together to make a truly delicious sabzi. All in all, a lot of good things in one package! You just need to remember to plan ahead and soak the beans overnight and sprout them well in advance.
Sprouts are a good source of protein, fibre, calcium and iron. Iron and folic acid build hemoglobin and blood that is required to provide oxygen whereas protein and calcium are required for the growth, maintenance and wear and tear of muscles. All these nutrients in healthy sprouts vegetable sabji play an important role in keeping you energetic and physically fit.
Diabetics, heart patients, weight-watchers and all healthy individuals can enjoy this sprouts stir fry as a snack in between meals or with a healthy soup as a light lunch. Alternatively, it can be a meal with our Indian staple phulka.
Tips for sprouts stir fry. 1. The sprouts on boiling should be cooked and yet have maintained their crunch. Do not cook them till they turn soft. 2. Chole masala can be replaced with chana masala or pav bhaji masala.
Enjoy sprouts stir fry recipe | Indian style mixed sprouts sabzi | healthy sprouts vegetable sabji | with step by step photos.
Sprouts Stir Fry, Mixed Sprouts Sabzi recipe - How to make Sprouts Stir Fry, Mixed Sprouts Sabzi
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Sprouts Stir Fry
2 cups soaked and boiled mixed sprouts (moong , chana , matki etc.)
2 tsp oil
1 tsp finely chopped ginger (adrak)
2 tsp finely chopped garlic (lehsun)
1 tsp green chilli paste
1 cup chopped tomatoes
1 tsp black salt (sanchal)
1/2 tsp dried mango powder (amchur)
2 tsp chole masala
salt to taste
1/4 cup chopped coriander (dhania)
For sprouts stir fry
- For sprouts stir fry
- To make {span class="bold1"}sprouts stir fry{/span}, heat the oil in a broad non-stick pan, add the ginger, garlic and green chilli paste and sauté on a medium flame for a few seconds.
- Add the tomatoes, black salt, dried mango powder, chole masala and 1 tbsp of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Add the mixed sprouts and salt, mix well and cook on a medium flame for another minute.
- Add the coriander and mix well.
- Serve the {span class="bold1"}sprouts stir fry{/span} immediately.
Sprouts Stir fry (Healthy Snack) Video by Tarla Dalal
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what is sprouts stir fry made off?
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what is sprouts stir fry made off? Indian style mixed sprouts sabzi is made from cheap and easily available ingredients in India such as 2 cups soaked and boiled mixed sprouts, 2 tsp oil, 1 tsp finely chopped ginger (adrak), 2 tsp finely chopped garlic (lehsun), 1 tsp chopped green chillies, 1 cup chopped tomatoes, 1 tsp black salt (sanchal), 1/2 tsp dried mango powder (amchur), 2 tsp chole masala, salt to taste and 1/4 cup chopped coriander (dhania). See below image of list of ingredients for sprouts stir fry.
how to boil mixed sprouts?
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This is what mixed sprouts look like. Mixed sprouts are usually a combination of moong, kabuli chana, chawli, matki, red chana etc.
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Heat water in a pan and bring to boiling point.
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Add the mixed sprouts. We buy the ready made mixed sprouts from our local market in Mumbai. You can get this anywhere in India.
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Let it boil for 5 to 7 minutes.
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Check if your mixed sprouts are cooked. Do this by taking a laddle and removing a little bit of the mixed sprouts from the pan. Eat the chana or some sprouts to see if they are cooked properly. If undercooked, then boil a bit more and test again.
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Drain your mixed sprouts using a sieve.
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Keep aside in a bowl.
benefits of mixed sprouts
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- Easy to digest: Sprouting converts the complex nutrients stored in the seeds into a form that can be easily digested. In other words, the starch gets converted into simple sugars like glucose and fructose, proteins are broken down into amino acids and saturated fat gets converted into simple fatty acids. Sprouts also contain enzymes that aid digestion. In addition, sprouting destroys the seeds’ natural preservative enzymes that inhibit digestion.
- See 6 benefits of mixed sprouts.
benefits of tomatoes
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- Powerful Antioxidant: Tomatoes are extremely rich source of Lycopene. Lycopene is an antioxidant which scavenges the free radicals that causes cellular inflammation. Inflammation is the major cause of all the diseases. When one thinks of Tomatoes, only Lycopene comes to mind. Lycopene in the blood may reduce the risk of cancer and other diseases and decrease cellular inflammation.
- See detailed benefits of tomatar.
making sprouts stir fry
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To make sprouts stir fry recipe | Indian style mixed sprouts sabzi | healthy sprouts vegetable sabji | heat 2 tsp oil in a broad non-stick pan.
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Add 1 tsp finely chopped ginger (adrak).
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Add 2 tsp finely chopped garlic (lehsun).
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Add 1 tsp green chilli paste or chopped green chillies.
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Sauté on a medium flame for a few seconds.
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Add 1 cup chopped tomatoes.
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Add 1 tsp black salt (sanchal).
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Add 1/2 tsp dried mango powder (amchur).
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Add 2 tsp chole masala.
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Add 1 tbsp of water.
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Mix well.
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Cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
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Add 2 cups soaked and boiled mixed sprouts.
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Add salt to taste. We added 1/4 tsp salt.
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Mix well.
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Cook on a medium flame for another minute.
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Add the coriander.
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Mix well.
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Put sprouts stir fry | Indian style mixed sprouts sabzi | healthy sprouts vegetable sabji | in a serving bowl.
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Serve sprouts stir fry | Indian style mixed sprouts sabzi | healthy sprouts vegetable sabji | immediately.
pro tips for sprouts stir fry
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The sprouts on boiling should be cooked and yet have maintained their crunch. Do not cook them till they turn soft.
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Chole masala can be replaced with pav bhaji masala.
faq for sprouts stir fry
- Q. Can sprouts be eaten in Rheumatoid arthritis? Will eating these increase gas and also be difficult to digest? The process of Sprouting makes digestion easier. So do not worry about bloating. Beans and sprouts in fact are a good source of protein which will support cell and muscle health.
- Q. Can i use mixed beans instead of mixed sprouts? Yes, you can use mixed beans to make the stir fry recipe.
health benefits of sprouts stir fry
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Sprouts Stir Fry - a weight loss fare.
- With loads of protein and fibre, this delicacy is a perfect pick for those aiming trimmed waistline. Both these nutrients help in adding satiety and boosting metabolism.
- Along with calcium from sprouts, the protein promotes bone strengthening.
- The fibre from sprouts is beneficial to maintain blood sugar and blood cholesterl levels too. Thus diabetics and heart patients can also enjoy this stir fry as a part of their meal.
- Garlic, ginger and tomatoes lend enough vitamin A, vitamin C and antioxidants to help fight infections and reduce inflammation in the body.
| Energy | 113 cal |
| Protein | 5.6 g |
| Carbohydrates | 15.4 g |
| Fiber | 4.7 g |
| Fat | 3.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 286.5 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.7 mg |
| Vitamin C | 13 mg |
| Folic Acid | 27.5 mcg |
| Calcium | 63.7 mg |
| Iron | 1.8 mg |
| Magnesium | 45.8 mg |
| Phosphorus | 78.3 mg |
| Sodium | 10.5 mg |
| Potassium | 215.9 mg |
| Zinc | 0.5 mg |
I want to ask u dis sprouts cn b eaten in Rheumatoid arthritis???I mean dis disease will increase by eating dis...sum r telling dat dis sprouts cn increase gases n also cnt digest? So pls tell me wat is the truth
Hello, Can I use mix beans instead of sprouts. Thank You
Easy to whip up recipe using sprouts - a multi-nutrient ingredient....chole masala is the main essence of this recipe, especially for those who love some spice in their meals.