Dhokla To Kadhi: 4 Recipes To Cook With Sprouts 

Most of us will agree that sprouts are the best option to satisfy hunger pangs in a healthy way. Be it sprout chaat or salad, these protein-rich seeds have always been by our side. Combined with various veggies and spices this superfood just takes a few minutes to prepare with simple ingredients. Just soak the legumes and seeds overnight in water and the next day it's ready to compliment your meal. Even the delicious sprouts curry made with ‘masala’ and veggies take only few minutes to cook.  

As sprouts are high in number of important nutrients like protein, folate, magnesium, and vitamins they are also eligible to get into your diet meals. Being rich in fibre and iron also makes it a good choice for healthy digestive system and weight loss which later helps in boosting ‘good cholesterol’ level which further reduces heart related disease. The abundance of vitamin A present in the seed also makes it good for immunity and eye health. 

1. Sprouts Kadhi

Ingredients:

•  1 cup moong sprouts 
•  1/4 cup gram flour 
•  1 cup yoghurt (slightly sour) 
•  1 inch ginger (grated) 
•  1 green chilli (slitted) 
•  1 tsp jaggery  
•  A pinch of turmeric 
•  Salt to taste  

For the tempering: 

• 1/2 tsp mustard seeds 
•  1 tsp cumin seeds 
•  1/2 tsp fenugreek seeds 
•  A pinch of asafoetida  
•  1 dried red chilli 
•  Few curry leaves 
•  Water as required  

Method: 

•  Boil the moong sprouts in water for about seven minutes, strain and keep aside. 
•  In a mixing bowl, whisk flour and yoghurt together. 
• Add two cups of water and mix well. 
• Then add ginger, chilli, turmeric, jaggery, salt and mix well. 
•  Add the mixture to a heated pan and cook it until it thickens. 
• Add the moong and cook for another three to four minutes. 
• Heat the oil in a frying pan and add mustard seeds, cumin seeds, fenugreek seeds, curry leaves and asafoetida.  
• When the seeds begin to change colour, add the broken red chilli.  
• Finally add this tempering to kadhi and serve hot with rice. 

2. Mixed Sprouts Sabzi

Ingredients: 

•  30 g mixed sprouts 
•  1/2 onion (chopped) 
•  1 tomato (chopped) 
• 1/2 tsp ginger-garlic paste 
• 1 green chilli (chopped) 
• 1/4 tsp red chilli powder 
• ¼ tsp cumin powder 
• ¼ tsp turmeric powder 
• ¼ tsp dry mango powder 
• ¼ tsp coriander powder 
• ¼ tsp garam masala powder 
•  1 tsp oil 
• 1-2 curry leaves 
•  Salt to taste 
•  Few coriander leaves  
•  Water as required 

 Method:

•  In a pressure cooker, add oil, curry leaves, green chilli , ginger-garlic paste and cook for a minute. 
• Then add the onion and cook till translucent. 
• Add the tomato and cook for a few minutes then add salt, turmeric powder, red chilli powder and cook till the tomato releases its moisture. 
• Add the mixed sprouts, coriander powder, cumin powder and dry mango powder. 
•  Mix all the ingredients well and simmer on a medium flame for five minutes. 
• Add some water, cover the pressure cooker and let it cook for six whistles. 
• Then add the garam masala powder. 
• Then let it cook without lid until the water evaporates completely. 
• Finally garnish with chopped coriander and serve hot. 

3. Sprouts Dhokla 

Ingredients: 

• 1 cup moong sprouts (coarsely ground) 
• 1/2 cup spinach  
• 1/4 cup carrot (grated) 
• 1 tsp ginger and green chilli paste 
• 2 tbsp gram flour  
• 1 pinch of asafoetida 
• Salt to taste 
• 1/4 tsp turmeric  
• 1/4 tsp baking soda  
• 1 tsp oil  

For the tempering 

• 1 tbsp oil 
• 1/2 tsp split black lentils  
• 1 tsp mustard seeds 
• 1 tsp cumin seeds 
• Few curry leaves 
• 2 garlic pods (crushed) 

Method:

• Mix together sprouts, carrot, spinach, ginger-green chilli paste, gram flour, asafoetida, salt, baking soda and turmeric in a bowl. 
• Grease a flat plate generously with oil then place the mixture on the plate and spread it evenly. 
• Steam it in a steamer for fifteen minutes or until the dhokla is cooked. 
• Heat the oil and add all the ingredients for the tempering one by one. 
• Cook them for few seconds then pour over the cooked dhokla. 
• Cut the dhokla into pieces and serve it with chutney. 

4. Sprouts Khichdi

Ingredients: 

• 2 tsp mixed sprouts  
• 2 tsp rice (soaked and drained) 
• 1/2 tsp ghee 
• 1/4 tsp cumin seeds 
• 1 pinch of asafoetida 
• 1 tsp onion (finely chopped) 
• 1/2 tsp garlic paste 
• Salt to taste 
• Water as required  

Method:

• Heat the ghee in a pressure cooker and add the cumin seeds. 
• When the seeds crackle, add the asafoetida and garlic paste and cook on a medium flame for a few seconds. 
• Add the onions and cook for two minutes. 
• Add the rice and mixed sprouts and cook for half a minute. 
• Then add half cup of water, salt, and pressure cook for three whistles. 
• Then coarsely mash the khichdi using the back of a spoon and serve it hot with yoghurt. 

Enjoy these delicious recipes with your family and stay healthy.