Sprouts are the germinated seed of a vegetable or some kind of pulses. It is the natural process by which seeds or spores germinate and develop shoots. When the Seeds like chickpea(Chana) are soaked in water for a day or two, they start to sprout. Eating these sprouts is very beneficial for our health.
Sprouts are packed with vitamins, minerals, and nutrients, varying from sprout to sprout. For example:- Broccoli sprouts will be loaded with vitamin A, vitamin C, vitamin K, and folic acid and they are a really good source of the powerful antioxidant sulforaphane.
Sprouts can also carry other nutrients like B vitamins and minerals like phosphorus and magnesium. Also, they contain very low fats, They also contain sodium and calories.
Benefits of Eating Various types of Sprouts
a. Kali chane /Black chickpea
Kale chane or Black chickpeas are readily available in the market and are often cooked in Indian kitchens. However, eating them raw (After soaking them in water) is a lot healthier than eating them cooked. They are rich in fiber, vitamin B6 and thiamine, thereby they improve metabolism and boost neurotransmitters.
b. Green Gram
Green grams or moong dal sprouts are loaded with fiber and iron besides essential Vitamins like C, K, and B Vitamins. Thereby green gram sprouts are great to improve your immune system and skin texture and fights inflammation.
How to make Sprouts at home
Grains such as whole green moong, whole wheat, millets, red kidney beans, chickpeas, flax seeds, and many others can be used to make sprouts. It is important to remember that the soaking and sprouting times will differ depending on the grain.
• 1/2 cup Green Moong Dal (Whole), or any other sprout/seed
Process of making Sprout at home
1. To begin making sprouts, soak the grains or seed for at least 12 to 15 hours, completely immersed in water. When you take a bite and it feels good to eat, it’s soaked enough.
2. Drain the water at this point. Place the soaked grains/legumes in a wet muslin cloth and sprinkle with water. Place the muslin cloth in a bowl with the soaked grains and cover lightly with a lid to allow air circulation.
3. When you notice the muslin cloth is drying out, sprinkle some water on it to keep the cloth moist. The moisture and air will aid in the sprouting of the grains/legumes. Depending on the size of the grain or legume, the sprouting process will take at least 12 hours.
4. Once the grains/legumes have sprouted, transfer them to a storage container and place them in the refrigerator for about a week before using.
While eating fresh sprouts can be refreshing for some, it can also be tedious. As a result, add some zest with a slashed lemon, some salt and pepper, chopped onions, tomatoes, cucumber, and plenty of coriander. These herbs and vegetables will boost the nutrition in your sprout bowl.
For those who like to experiment with food, add a minced garlic clove, some toasted sesame seeds, and a splash of apple cider vinegar