Sprouts make for perfect snacks with an easy balance of taste and nutrition. Here are a few recipes

Health professionals are increasingly stressing on the advantages of eating sprouts, which are easy to digest, low in calories and rich in nutrients. Soaking and sprouting improves the nutritional value of the beans, nuts, seeds or grains.

It’s easy to make sprouts an essential part of our diet. They are a great addition to soups, salads, curries, pulao etc. Protein- and vitamin-rich sprouts give a healthy twist to many tiffin items too. Here are a few recipes.

Sprouts Dosa


Mixed sprouts: 250 gm

Rice: 1 cup

Broken wheat: 1 cup

Red chillies: 6

Asafoetida: A pinch

Oil: For cooking

Salt: To taste


Soak the rice and broken wheat for two hours. Then mix all the ingredients (mixed sprouts, chillies, asafoetida and salt) and grind them in a mixer. The paste must be smooth. Prepare the dosa on a non-stick tava with a little oil. Serve with chutney.

Sprouts Bhel


Mixed sprouts (soaked, boiled and drained): 1 cup

Thick puffed rice: 2 cups

Boiled and chopped potatoes: 2 tbsp

Finely chopped green chillies: 1 tsp

Finely chopped raw mangoes: 2 tsp

Mixed, chopped tomatoes and cucumber: Quarter cup

Chopped coriander leaves: A handful

Chaat masala: For garnishing

Salt: To taste


In a big bowl, combine sprouts with all the ingredients mentioned and mix well. Sprinkle chaat masala and serve immediately.

Sprouts Pizza


Whole wheat chapattis: 4

Grated cheese: Half cup

Oil: For cooking

For topping Oil: 1 tsp

Finely chopped garlic: 1 tsp

Finely chopped onion: Quarter cup

Broccoli or cauliflower florets, blanched: Half cup

Bean sprouts: Half cup

Carrots, chopped: Quarter cup

Capsicum, thinly sliced: 1

Corn flour paste dissolved in quarter cup water: 2 tsp

Sugar: A pinch

Pepper powder: Half tsp

Chilli sauce: 2 tsp

Salt: To taste


For preparing mixture, heat oil in a pan, add garlic and sauté on maximum flame for a few seconds. Add the onions, capsicum, broccoli, bean sprouts, carrots and sauté on a medium flame for two or three minutes. Add corn flour paste, sugar, salt, pepper powder, chilli sauce and simmer till sauce thickens, stirring in between. Divide the mixture into equal portions and keep aside. Heat a non-stick pan, add a little oil and place a chapatti on it. Spoon the mixture on to the chapatti. Top it with grated cheese. Cover the pan with a lid and cook on low flame till the chapatti is crisp and the cheese has melted.

Sprouts Halwa


Whole green sprouts (moong): 500 gm

Sugar: 500 gm

Ghee: 4 cups

Milk: 6 cups

Mawa: 200 gm

Green cardamom, powdered: 3 small

Cloves: 3

Cinnamon stick: 1

Cashew nuts, sliced: 100 gm


Grind moong sprouts into a coarse paste. Heat ghee and fry cloves, cinnamon. Add dal paste, cook on a medium flame till golden brown. Add milk and cook. When milk dries, add sugar and simmer. Add mawa, and fry till the ghee separates. Add cardamom powder. Garnish with sliced cashew nuts. Serve hot.