Early this year, I decided to experiment with sprouts recipes so I could have more sprouts in my diet – Sautéed Sprouts and Vegetables turned out to be one of those deliciously spicy dishes that can be consumed with Methi Paratha, rice or quinoa. This is a very simple recipe that is ready to eat in about 25 minutes (once you have the sprouts ready). This recipe uses mung bean sprouts, but you can use any type of legume (whole, not split). Remember to add sprouts almost towards the end of the preparation of the dish. You don’t want to cook them too much, or you’ll end up losing their nutritional benefits.

What are sprouts exactly?

Well, there are a lot of different types – almost as many as there are edible plants. Bean sprouts, sunflower sprouts, rye sprouts… every plant-based food started with a sprout and grew from there. Grains, seeds, and legumes can all be sprouted, such as wheat and barley, carrot seeds oil, coriander seeds, and groundnuts.

But the main reason for eating sprouts is about nutrition and digestion. It is essentially about getting the most benefit out of a plant in the most biologically concentrated form. When you sprout foods, you increase proteolytic enzymes that make both carbohydrates and proteins digestible. While your body produces proteolytic enzymes when you eat foods that don’t contain digestive enzymes, your body is forced to manufacture them (instead of making enzymes it should be making). After a while, your body’s ability to produce the right enzymes wanes along with its ability to fight off disease.

In addition to being a great source of vitamin K ( (for bone strength and formation and increased protection from neuronal damage in the brain, which is helpful in treating Alzheimer’s disease) and vitamin C, sprouts are an excellent source of fiber, manganese, riboflavin, and copper, along with smaller but significant amounts of protein, thiamin, niacin, Vitamin B6, pantothenic acid, iron, magnesium, phosphorus, and potassium.

Check our Spicy Tangy Sprouts Carrots Salad for other ideas and instructions on how to sprout legumes.

Source: http://foodfacts.mercola.com/sprouts.html

 

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Sautéed Sprouts and Vegetables
Sprouts are amazingly healthy and versatile - you can make tons of delicious recipes. This sautéed dish helps you get the best of sprouts and vegetables. It goes great with multigrain rotis or steamed brown rice and ghee.
Why is this Healthy?Experts estimate that there can be up to 100 times more enzymes in sprouts than uncooked fruits and vegetables. Research shows that during the sprouting process mung beansprouts (or just beansprouts, as they are often called) increase in vitamin B1 by up to 285 percent, vitamin B2 by up to 515 percent, and niacin by up to 256 percent. This dry curry style recipe is a good way to get the nutritional benefit of sprouts along with carrots and beans that are cooked very light so as to retain most of the nutrients.
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Cuisine Indian, North
Prep Time 10 Minutes
Cook Time 15 Minutes
Servings
Ingredients
Cuisine Indian, North
Prep Time 10 Minutes
Cook Time 15 Minutes
Servings
Ingredients
Votes: 0
Rating: 0
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Rate this recipe!
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Instructions
  1. Set aside sprouts and vegetables (diced) in separate dishes
  2. Heat oil in a thick bottomed vessel on medium heat. Saute onions till they are almost golden brown, and then add turmeric
  3. Add vegetables and salt. Mix well, turn the flame to low, and cook for about 5 mins with the pan covered. Stir gently every couple of minutes. Add chili powder, garam masala powderr and give it another stir
  4. Add sprouts, mix well and leave to cook, with cover on, for 5 minutes. Transfer to serving dish.
Recipe Notes

Goes great with multigrain roti, methi paratha, Jeera Quinoa, Jeera rice or just steamed brown rice and ghee.

*Use organic ingredients wherever possible

Nutrition Facts
Sautéed Sprouts and Vegetables
Amount Per Serving
Calories 88 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Cholesterol 0mg 0%
Sodium 266mg 11%
Potassium 328mg 9%
Total Carbohydrates 12g 4%
Dietary Fiber 3g 12%
Sugars 5g
Protein 3g 6%
Vitamin A 14%
Vitamin C 25%
Calcium 3%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.

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