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 TABLE OF CONTENTS

Introduction......................................................................................................10

5 Nutritional Benefits of Sprouts............................................................12

How to sprout beans and pulses............................................................14

What you need for hygienic optimal sprouting .............................15

How to sprout seeds?.................................................................................17

How to store sprouts?...................................................................................18

What beans & seeds sprouts best?.......................................................19

Common mistakes while sprouting....................................................2

0Different ideas to use moong sprouts..............................................21

Use many sprouts in easy ways.............................................................22

Frequently asked questions.....................................................................23

 TABLE OF CONTENTS
MAINS

Tadka Moong With Coconut...................................................................25

Bean sprout Delight In Creamy Coconut........................................26

Moong Sprouts With Bottlegourd........................................................27

Kala Masoor Misal...........................................................................................28

Ghee Jeera Chana...........................................................................................29

Methi Sprouts Sabzi......................................................................................30

Dahiwale Moong.............................................................................................31

Mili Juli Sabzi.....................................................................................................32

Mixed Chana Sabzi.........................................................................................33

Paneer And Sprouted Chana Sabzi.......................................................34

Sprouted Moong Stew................................................................................35

Vegan Dal Makhni...........................................................................................36

Mixed Sprout And Beans Sabzi..............................................................37

Bhindi Chana Masala....................................................................................38

Kulith and Kairi Sabzi...................................................................................39

 TABLE OF CONTENTS
SALAD

Sprouted Chana Salad.................................................................................41

Mango And Moong Salad............................................................................42

Summer Cool Sprout Salad.......................................................................43

Simple Moong Chana Salad.....................................................................44

Protein Rich Salad With Olives...............................................................45

Salad Platter With Sprouts.......................................................................46

Alfalfa And Quinoa Salad..........................................................................47

Sprout Salad For Packed Lunch............................................................48

Methi Sprout Relish........................................................................................49

Green Chana Sprout Salad.......................................................................50

Mixed Sprout Salad ......................................................................................51

 TABLE OF CONTENTS
SNACK

Chickpea Sprouts In Capsicum Rings...................................................53

Horsegram Sprouts Bruschetta..............................................................54

Sprouts And Millet Thalipeeth...................................................................55

Open Toast With Broccoli Sprouts..........................................................56

Urad Sprout Snack.........................................................................................57

Sauteed Sprout And Vegetable Delight..............................................58

Sprouts And Jowar Doda...........................................................................59

Proteinlicious Thepla...................................................................................60

Steamed Cabbage Rolls...............................................................................61

Crunchy Poha With Moong Sprouts......................................................62

Sprout Chaat Cucumber Boat................................................................63

Mixed Sprout Salad........................................................................................64

South Indian Appe........................................................................................65

Falafel Wraps.....................................................................................................66

Sprout Chana And Sweet Potato Chaat...........................................67

Two In One Dhokla.......................................................................................68

 TABLE OF CONTENTS
SNACK

Cowpea Appe..................................................................................................69
Horsegram Idlis..............................................................................................70
Sprouted Moong Idli....................................................................................71
High Fiber Oats And Sprouts Upma...................................................72
Chana Sprout Cheela................................................................................73
Moong Dahi Wade........................................................................................74
Sprouted Ragi In Dosa................................................................................75
Protein Packed Breakfast..........................................................................76
Chana Bhara Kabab......................................................................................77
Sprouted Chana Idli Muffins......................................................................78

MISCELLANEOUS

Sprouted Methi White Rice.....................................................................80

Spinach Sprouts Pulav................................................................................81
Jowar Sprouts Khichdi................................................................................82
Mixed Sprouts Soup.....................................................................................83
Vegetable Raita With Methi.....................................................................84
Pumpkin And Moong Sprouts Soup...................................................85
Matki Sprouts Chutney...............................................................................86
Methi Sprouts Vegetable Raita...............................................................87
Page 10
Page 11
 5 Nutritional Benefits of Sprouts

We are passionate about sprouting because sprouting is a

natural process by which beans , lentils, seeds and spores ger-
minate and produce shoots , new leaves, buds or other struc-
tures stating further growth which typically increases the nu-
tritional content.

Here are 5 little known benefits of sprouting a bean or seed,

from a nutritional medicine perspective:

1) Sprouting cleanses the body - process of detoxification.

a) Chlorophyll in sprouts may assist in removing toxins from

the cells and the lymphatic system.
b) Sprouting increases digestive enzymes helping to ease the
digestive process and excrete out toxins from intestinal tract –
it can be helpful for gut health.

2) Sprouting increases Nutrient Density and enhances Bio-

availability.

a) Increase of major macronutrient – Protein often up to 15 - 22

% increase.
b) Rise of Vitamin B1,B2, B3, B6 , B12 and Vitamin C and en-
hances production of Vit K2.

Page 12
v

c) Increases minerals like calcium, magnesium, phosphorus,

zinc and selenium.
d) Sprouting enhances synthesis of vital antioxidants namely
flavonoids, xanthins, anthocyanins.

3) Sprouting neutralizes Nutrient Inhibitors also known as

Anti Nutrients present in the bran of all beans and lentils.
Some of the known inhibitors are Tannins, Lectins, Phytic
Acid, Polyphenols and amylase inhibitors.
These anti nutrients may inhibit absorption of major minerals
like calcium, magnesium,iron and zinc.
Sprouting may also neutralize enzyme inhibitors present in
the digestive tract.

4) High amount of antioxidants and phytonutrients present

in sprouts aid in cellular regeneration of digestive tract and
liver aiding in better availability of all macro and micro nu-
trients.

5) Sprouting activates Metabolic Enzymes by releasing pro-

teinases which along with other lifestyle changes may help
or may benefit in management of metabolic disorders like
blood pressure and insulin resistance.

Dr Rajshree Vacchrajani,
MS and PhD, nutritional Science,
nutritional medicine specialist

Page 13
 HOW TO SPROUT BEANS AND PULSES

How to sprout using sprout-me in 7 steps

1. Add less than 1/3rd of jar capacity, your choice of beans. Fill
with clean water.
2. Leave the jar in upright standing position overnight for beans
to soak.
3. Drain out all the water by tilting the jar upside down.
4. Fill up with clean water and immediately drain out the water.
No need to open lid.
5. Place jar in slanting position, using the handle as a stand, for
excess water to drain for 6-8 minutes. Place again in upright
position with lid up!
6. Once or twice a day rinse the beans by filling jar with
fresh water and immediately drain in slanting position.
Then place the jar in upright standing position. there
should be no excess water - always drain fully after rinsing.

7. Repeat until desired length of sprouted roots are visible –

normally 2-3 days are required, depending on climate.

Tip: You may also keep in slanted position after draining, and
let it fully drain until next rinse. This is especially important
for seed sprouting

Page 14
 WHAT DO YOU NEED FOR HYGIENIC
OPTIMAL SPROUTING!?
How does the sprout-me system for sprouting work? And
what is the reason it gives exceptional hygienic sprouts?

The principles when sprouting remains the same whether

you use a cloth, colander or the sprout-me home sprouter.
You need: beans / seeds, water and air! That’s it!

The biggest challenge when sprouting in a cloth or a colan-

der is: the bean / seed ideally need fresh water rinsing twice
per day. This is required for optimal germination. And the
challenge in a cloth is that the beans/seeds at the bottom by
default will retain more water than the ones on top. It also
becomes a breeding ground for bacterial growth with the
damp cloth material. And it has to be ideally sterilised be-
tween each sprouting batch.

Sprout-me was designed with that one point in mind: to

make it simple to rinse and evenly drain, and as a result the
bean/ seeds gets constant fresh hydration. And it provides a
completely new level of hygiene – something usually over-
looked when sprouting using other methods.

Sprout-me also has a specially designed lid which is also

the stand. It has 132 unique right size holes that works for
both sprouting big beans like rajma and chickpeas, but also

Page 15
 works for small seeds like alfalfa and broccoli sprouts.

And the slanting angle for drainage is developed in such a way

there is complete drainage within minutes when put in slanted
position.

So the most important step to follow using sprout-me is to ac-

tually ensure you rinse and immediately drain twice per day.
This is what makes sprouting in sprout-me unique and produc-
ing different results and much longer roots and better hygiene
than traditional methods.

If you are a working professional then the twice per day rinse
and drain simply is done in morning and late night! It takes less
than 30 seconds!

When you sprout seeds like broccoli seeds, alfalfa, methi, clover,
etc, then the need for rinse and drain is even more important.
Those sprouts are often consumed raw or lightly blanched, so
the need for hygiene and 2-3 times per day rinsing is even more
important!

Page 16
 HOW TO SPROUT SEEDS?
How to sprout seeds using the sprout-maker
1. Take 2 tablespoons of various seeds like broccoli or alfalfa or
methi in the sprout-maker. Top up with water. If you want a full
harvest then use 3 tablespoons.
2. soak seeds shorter duration than beans.
3. Following morning, drain off excess water by keeping the bottle
at a slant, using the handle as a stand.
4. Rinse with fresh water and drain again.
5. Do this step twice, ideally three times a day, and soon you will
get long roots from the seeds in a very hygienic way.

Tip:
When the roots are longer than the bean or seed size, that is the
time to harvest them because nutrition is the highest. These are
ready to be used in different dishes as toppings and accompani-
ments.

How to procure good quality seeds?

The seed market in india is regulated but there are many not se-
rious sellers. Many sellers who make claims such as “organic” are
not certified and many seeds sold on amazon etc are GMO / hy-
brid seeds. Buy from established sellers who are not making over
claims

Page 17
 HOW TO STORE SPROUTS?

Make the best of your home grown “vegetables”

Its easy to store fresh home-made sprouts for 3 to 4 days in air
tight containers. Store in the fridge and use as required. Key is
to get long roots because that’s where all the nutrition is.

Here is a handy guide

Moong sprouts – store well for 3 days
Matki sprouts – 3 days
Ragi sprouts – 5 days
Methi sprouts – 7 days
Chana sprouts – 2 days
Alfalfa sprouts – 3 days
Broccoli sprouts – 2 day

We recommend after storing to lightly boil (but do not over-

cook) most bean sprouts. Seeds can be eaten raw, provided you
have rinsed and drained religiously, but to be on safer side its
always better to better blanche the seed sprouts in hot water
even for 10-15 seconds, especially if stored for a longer time.

Page 18
WHAT BEANS & SEEDS SPROUTS BEST?

Top beans, pulses, millets

Moong
Matki
Whole Urad
Black Chana
Green Chana
Dry yellow peas
Dry green peas
Whole masoor
Horsegram
Field beans
Sorghum
Ragi

Top seeds
Fenugreek, methi
Alfalfa
Broccoli

Page 19
 COMMON MISTAKES WHILE SPROUTING
ESPECIALLY HOW TO AVOID STICKY
SPROUTS

Don’t keep the sprouting beans in direct sunlight, ideally keep in

a dark place.

Use clean drinking water when sprouting and rinsing. NEVER use
tap water
Always wash and rinse the glass jar and lid thoroughly with warm
soapy water after each sprouting batch, but never use boiling wa-
ter as glass might crack.

The number one thing many people miss out on is to rinse and
drain twice per day. This is the most important step and what fa-
cilitates hygiene and sprout growth. Especially when sprouting
more difficult beans such as chickpeas or seeds such as methi,
this is very important.

Use good quality beans, seeds and pulses. Nearly every case we
have come across with people failing to sprout common easy
beans such as chana and moong, has been due to the bean qual-
ity not being up to the mark and people without knowing using
GMO low quality beans. It’s always worth it changing to organic
brand beans – it is easy to procure organic beans and legumes in
India, and our experience is those sprout better.

Page 20
 DIFFERENT IDEAS TO USE MOONG
SPROUTS

Moong Sprout Stew – moong sprouts with a mix of seasonal

vegetables

Moong Raita – home made dahi with seasonings and crunchy

sprouts

Moong Poha – sprinkle a generous handful of moong sprouts on

everyday poha

Moong Salad – steamed moong, peppers and paneer cubes

Moong Pulao – add moong sprouts to rice with garam masala

and onions

Moong Sprout Sabzi - cook moong sprouts with drumsticks or

bottlegourd

Page 21
 USE MANY SPROUTS IN EASY WAYS

Sprouts are versatile and easy to use in everyday meals

Rice dishes - adding sprouted lentils, moong, chana to your veg-

etable pulao makes it more delicious.

Raitas - well beaten curd with seasonings and boiled moong,

chana makes interesting accompaniments

Chaat - simple, healthy way to enjoy a mouth watering chaat at

home is to top sprouts with curd and chutneys and chaat masala

Idlis – try steaming idlis with either chana/moong/ragi sprouts

added to the batter

Salads – there is no limit to creativity when it comes to using

steamed sprouts in salads with paneer or tofu and crunchy veg-
etables of choice

Page 22
 USE MANY SPROUTS IN EASY WAYS

Which beans are the most difficult to sprout?

We have found that chickpeas (kabuli chana) and kidney beans
(rajma) do not sprout if the bean is of large size. The smaller bean
variety will sprout. It is ideal to rinse and drain thrice a day for chick-
peas and kidney beans so that there is no bacterial formation. It
takes 3-4 days for good sprouts to be seen.

Which is the best way to cook various sprouts?

As sprouting breaks down the starches, the bean cooks quickly and
best is to either steam, blanch or cook with minimal water via the
absorption method. Using the microwave will dehydrate the bean,
and sauteing the sprouts directly will also destroy the tenderness.
In certain cases (altitudes and climes), pressure cooking of larger
beans is required.

Which millets are good to sprout?

Sorghum (jowar) sprouts easily and is very sweet to taste. They grow
good roots in 3 days. Pressure cook ideally as khichdi with vegeta-
bles or make upma. Finger millet (ragi) is also excellent to sprout.
Ensure you rinse these small grains thrice a day and not just twice.

Do we need to sprout till roots have emerged?

Soaking the beans for 7-8 hours is first and foremost the most es-
sential step. After the rinse and drain twice a day technique, the
sprouts will begin to be seen after 24 hours in a bean like moong for
example. The longer the root you allow to grow, better the nutrition
in the sprout. Ideally when the root is longer than the bean size, it is
ready for consumption.

Page 23
 Mains

Pg. 24
 Mains

TADKA MOONG
with

Coconut

Ingredients Recipe

1. 1 cup moong sprouts 1. Heat ghee in a frying pan,

2. 1/2 cup freshly grated coconut add mustard seeds, jeera
3. 2 teaspoons ghee and urad dal. Saute for a few
4. 1 teaspoon mustard seeds seconds.
5. 1 teaspoon jeera 2. Add onion and saute till
6. 1 teaspoon urad dal lightly brown. Add moong
7. 1 medium onion, chopped sprouts, salt to taste, turmer-
8. Salt to taste ic powder and 1/2 cup water.
9. 1/4 teaspoon turmeric powder Cover and cook till moong is
10. 1 small tomato, chopped done. Sprinkle the coconut,
11. 1 green chilli, chopped tomato and green chilli. Cov-
er and continue to cook for 5
minutes. Serve.

Pg. 25
 Mains

BEAN SPROUT
Delight In Creamy

Coconut

Ingredients Recipe
1. 1 cup bean sprouts (moong 1. Heat oil in a wok. Saute garlic,
sprouts)
ginger, onion and sliced bell
2. 1 cup finely sliced coloured bell
peppers peppers.
3. 2 cups thinly sliced assorted 2. Add assorted vegetables and
vegetables (mushrooms, green
cook till tender.
and yellow zucchini, cauliflower,
broccoli, carrots) 3. In a bowl add coconut milk, soy
4. 500 ml thick coconut milk sauce, red chilli sauce and nut
5. 2 teaspoons oil
butter. Whisk well.
6. 3-4 cloves garlic, grated
7. 1/2 inch ginger, grated 4. Add this to the wok and contin-
8. 1 onion, sliced
ue to cook for 3-4 minutes. Add
9. 1 tablespoon soy sauce
10. 1 tablespoon red chilli sauce bean sprouts, lemon juice and
11. 2 tablespoons nut butter of salt and cook covered for 3-4
choice (almond/ peanut)
minutes. Serve hot with rice or
12. Juice of 1 lemon
13. Salt to taste noodles.

Pg. 26
 Mains

MOONG SPROUTS
with

Bottlegourd

Ingredients Recipe

1. 2 cups moong sprouts 1. Heat ghee in a pan. Add

2. 2 cups chopped bottle- cumin seeds. As they begin
gourd to change colour, add onions.

3. 1 tablespoon ghee Saute till pink. Add tomatoes,

garlic, salt, turmeric, red chilli
4. 1/2 teaspoon cumin seeds
powder and coriander pow-
5. 1/2 cup chopped onions
der. Stir, add 1/4 cup water
6. 1/2 cup chopped tomatoes
and cook, covered with a
7. 4 cloves garlic, grated
lid, for 1 minute. Add moong
8. Salt to taste
sprouts and 1/2 cup water
9. 1/4 teaspoon turmeric and cook on low heat, with
powder lid, for 2-3 minutes till sprouts
10. 1/2 teaspoon red chilli are tender.
powder 2. Add bottlegourd, 1/2 cup
11. 3/4 teaspoon coriander water and continue to cook,
powder till soft. Add lemon juice. Stir
12. 1 teaspoon lemon juice and serve.

Pg. 27
 Mains

KALA MASOOR
Misal

Ingredients Recipe
1. 6 cups kala masoor sprouts 1. Pressure cook masoor sprouts
2. 2 onions, finely chopped till one whistle (don’t overcook)
3. 2 tomatoes, finely chopped
and keep aside. Heat oil in a
4. 4-5 cloves garlic, crushed
deep pan. Add jeera, garlic, gin-
5. 1 inch piece ginger, grated
6. 2 tablespoons oil ger and curry leaves. Add on-
7. 1 teaspoon jeera ions, once golden brown, add
8. 5-6 curry leaves tomatoes. Add all the dry ingre-
9. 1/2 teaspoon turmeric powder dients and 4 tablespoons water.
10. 1/2-3/4 teaspoon red chilli pow-
Stir well. Continue to cook till oil
der
separates. Add cooked masoor
11. 1/2 teaspoon coriander powder
12. 1/2 teaspoon garam masala and salt to taste. Adjust consis-
powder tency by adding water as need-
13. 1/4 teaspoon dry mango powder ed. Adjust spices to taste. Serve
(amchur) hot with rice or serve as it is,
14. 1/2-3/4 teaspoon misal masala
topped with misal mixture and
15. Salt to taste
lemon juice.

Pg. 28
 Mains

GHEE JEERA
Chana

Ingredients Recipe

1. 1 cup sprouted kala chana, 1. Heat ghee in a pan. Add

boiled and drained jeera and both chana. Stir
2. 1 cup sprouted green chana, well. Sprinkle salt and all dry
boiled and drained masalas.
3. 1 tablespoon ghee 2. Add 3 tablespoons water,
4. 1 teaspoon jeera (cumin stir and cook covered for 1
seeds) minute.
5. Salt to taste 3. Serve warm or cold, with a
6. 1/2 teaspoon coriander dash of fresh lemon juice.
powder
7. 1/2 teaspoon turmeric
powder
8. 1/2 teaspoon red chilli
powder
9. 1/2 teaspoon chaat masala
10. Juice of 1 lemon

Pg. 29
 Mains

METHI
SPROUTS
Sabzi

Ingredients Recipe

1. 1 cup methi sprouts 1. Saute jeera in oil. Add onions

2. 2 medium onions, and saute till lightly coloured.
chopped Add tomato, garlic, turmeric,
3. 1 medium tomato,
red chilli powder, coriander
chopped
powder and salt. Stir well.
4. 3 cloves garlic, grated
5. 1 tablespoon sesame oil 2. Add 4 tablespoons water and
6. 1/2 teaspoon jeera methi sprouts. Cover and cook
7. 1/2 teaspoon turmeric till sprouts are really tender.
powder Add the curd and mix well. Re-
8. 1/2 teaspoon red chilli
move from heat.
powder
3. Serve hot garnished with cori-
9. 3/4 teaspoon coriander
powder ander.
10. 2 teaspoons curd
11. Salt to taste
12. Fresh coriander, to gar-
nish

Pg. 30
 Mains

DAHIWALE
Moong

Ingredients Recipe

1. 2 cups moong sprouts 1. Heat oil in a deep pan. Add

2. 1 cup curd, well beaten mustard seeds and jeera,
3. 1 teaspoon oil with green chilli, ginger and
4. 1/2 teaspoon mustard curry leaves. Stir. Add moong
seeds sprouts, dry spices and saute.
5. 1/2 teaspoon jeera
Add salt to taste, and 1 cup
6. 1 green chilli, chopped
water.
7. 1/2 inch ginger, grated
2. Allow to cook till moong
8. Few curry leaves
sprouts are done. Add curd
9. 1/4 teaspoon turmeric
and let it simmer for 2 to 3
powder
10. 1/2 teaspoon red chilli minutes.

powder 3. Garnish with coriander and

11. 1/2 teaspoon coriander serve hot with rice.
powder
12. Salt to taste
13. Fresh coriander for garnish

Pg. 31
 Mains

MILI JULI
Sabzi

Ingredients Recipe

1. 1 cup fresh moong sprouts 1. Heat oil, saute cumin seeds

2. 1 each potato, tomato, and onion. Add potato, toma-
onion, carrot, chopped to, carrot and cauliflower. Add
into cubes
dry masalas, stir, add ½ to 1 cup
3. 4-5 florets cauliflower,
water.
chopped
4. ½ cup peas 2. Add moong sprouts. Cover and
5. 2 teaspoons oil cook till vegetables and sprouts
6. ½ teaspoon cumin seeds are tender.
7. ½ teaspoon turmeric 3. Sprinkle lemon juice and serve.
powder
8. 1 teaspoon red chilli pow-
der
9. 1 teaspoon dry coriander
powder
10. Juice of 1 lemon

Pg. 32
 Mains

MIXED CHANA
Sabzi

Ingredients Recipe

1. 2 cups mixed chana sprouts, 1. Heat oil on low heat. Saute

boiled jeera and onions. Add gin-

2. 2 tablespoons cold pressed ger-garlic paste.

sesame oil 2. As onions turn light brown,

add tomato puree and salt.
3. ½ teaspoon jeera
3. Once oil separates, add
4. 2 medium onions, thinly
boiled sprouts. Stir, add pep-
sliced
per powder.
5. ½ teaspoon ginger-garlic
4. Continue to cook till masala
paste
coats chana well properly.
6. 1 cup fresh tomato puree
5. Serve with dosa.
7. Pink salt as needed
8. ¼ teaspoon black pepper
powder

Pg. 33
 Mains

PANEER &
SPROUTED
Chana Sabzi

Ingredients Recipe

1. 1 cup fresh home-made 1. Saute jeera and onion in oil.

paneer Add tomato, chilli paste and
2. 1 1/2 cups sprouted kala salt. Cook for a minute and add
chana, boiled
boiled chana.
3. 1 tablespoon oil
2. Stir and add coriander and
4. 1 teaspoon jeera
5. 1 medium onion, finely crumbled paneer.
chopped 3. Cook for a minute and serve hot
6. 1 large tomato, finely with a vegetable soup.
chopped
7. 1 teaspoon green chil-
lies-ginger paste
8. Salt to taste
9. 1 tablespoon chopped fresh
coriander

Pg. 34
 Mains

SPROUTED
MOONG
Stew

Ingredients Recipe

1. 1 cup moong sprouts 1. Saute onions, ginger, garlic in

2. 2 medium carrots, sliced olive oil for a minute.
3. 2 medium potatoes, sliced 2. Add carrots, potatoes, toma-
4. 1 tablespoon olive oil toes, coriander and continue
5. 2 small onions, finely to saute.
chopped
3. Add salt and dry masalas.
6. 1 inch piece ginger, grated
Add one cup water and bring
7. 6 cloves garlic, grated
to a boil.
8. 2 small tomatoes, finely
4. Add moong sprouts. Cover
chopped
and cook till done. Add lem-
9. 4 tablespoons chopped fresh
coriander on juice, stir and serve with

10. Salt to taste rice.

11. ½ teaspoon turmeric powder
12. ½ teaspoon coriander pow-
der
13. ½ teaspoon red chilli powder

Pg. 35
 Mains

VEGAN DAL
Makhni

Ingredients Recipe

1. 3 cups sprouted whole urad, 1. Place tomatoes, garlic and

steamed ½ cup steamed sprouts in a

2. 2 tomatoes, roughly blender and crush till smooth.

chopped 2. Heat oil in a pan, add cumin

seeds, and prepared paste.
3. 8 cloves garlic
3. Saute for 2 minutes.
4. 1 tablespoon oil
4. Add red chilli powder, salt and
5. ½ teaspoon cumin seeds
remaining sprouts. Add 1-2
6. 1 teaspoon red chilli powder
cups water, depending on con-
7. Salt to taste
sistency desired.
8. Juice of 1 lemon
5. Simmer for 10 minutes.
6. Adjust salt, add lemon juice.
7. Serve hot.

Pg. 36
 Mains

MIXED SPROUTS &

Beans Sabzi

Ingredients Recipe

1. 3 tablespoons sprouted kid- 1. Heat oil in a pan on low heat,

ney beans Add mustard seeds and urad
2. 1 cup sprouted moong dal.
3. 1 ¼ cups chopped string 2. Add turmeric powder and
kidney beans, moong sprouts
beans
and string beans.
4. 1 tablespoon oil
3. Saute lightly. Add 3-4 tea-
5. 1 teaspoon mustard seeds
spoons of water, cover with a
6. 1 tablespoon split urad dal
lid and let the beans cook in
skinless their own steam. Meanwhile,
7. ½ teaspoon turmeric powder grind the green chillies with
8. 2 green chillies the coconut and make a
9. 3 tablespoons fresh grated paste.
coconut 4. Add this to the beans and
10. Salt to taste mix well. Add salt to taste and
saute for few seconds.
5. Serve hot.

Pg. 37
 Mains

BHINDI CHANA
Masala

Ingredients Recipe
1. 250 grams bhindi, cut into small 1. Dry roast coriander seeds, chana
dal, urad dal and dry red chillies and
pieces
allow to cool.
2. 2 cups sprouted kala chana, 2. Place in mixer jar with coconut and
boiled tamarind and grind to a paste. Heat
coconut oil in a pan kept on low
3. 1 tablespoon coriander seeds
heat.
4. 1 tablespoon chana dal 3. Add onions and saute till light pink.
5. 1 tablespoon split urad dal Add bhindi, chana sprouts and salt
to taste. Cover with lid and cook on
skinless
low heat for 5 minutes. Stir at short
6. 7-8 dry Bedgi red chillies intervals.

7. 1/4 coconut 4. When bhindi is cooked, add the

prepared masala, mix well and con-
8. 1 lemon sized piece tamarind
tinue to cook on low heat for 7-10
9. 2 tablespoons coconut oil minutes.
5. Serve with rice or roti, as you like it.
10. 2 medium onions, chopped

11. Salt to taste

Pg. 38
 Mains

KULITH & KAIRI

Sabzi

Ingredients Recipe

1. 1 cup kulith (horsegram) 1. Heat oil in a thick bottomed

sprouts pan and add onions. Saute
2. 4 tablespoons grated kairi lightly.
(raw mango) 2. Add horsegram sprouts and
3. 1 tablespoon oil grated raw mango. Continue
4. 2 tablespoons finely chopped to saute.
onions 3. Add 3-4 teaspoons of water,
5. Salt and pepper to taste and stir. Cover pan with lid
6. 2 tablespoons freshly grated and continue to cook on low
coconut heat for 1 minute. Add salt
and pepper to taste and gar-
nish with grated coconut.
4. For a variation, add a gener-
ous pinch of garam masala
powder while sauteing
onions.
5. Serve as a light side dish.

Pg. 39
 Salad

Pg. 40
 Salad

SPROUTED
Chana Salad

Ingredients Recipe

1. ½ cup chopped cucumbers 1. Place the chopped vegeta-

2. ½ cup chopped shallots bles in a deep bowl.
3. ½ cup chopped tomatoes 2. Add sprouted chana and toss
4. 2 cups sprouted chana, together.
cooked 3. Add lemon juice to taste
5. Juice of 1 lemon with salt.
6. Salt 4. Lastly add paneer and mix
7. ½ cup home made paneer, well.
cut into pieces 5. Serve immediately.

Pg. 41
 Salad

MANGO & MOONG

Salad

Ingredients Recipe

1. 1 Alphonso mango, cut 1. Place the mango, sprouts, pep-

into cubes pers in a deep bowl. Add the
red pepper sauce and salt.
2. 1 cup moong sprouts,
2. Toss lightly and place in refrig-
steamed
erator to chill.
3. 1 cup chopped assorted
3. Consume within an hour of
bell peppers mixing.
4. 1-2 teaspoons mild red
pepper sauce
5. Pink salt to taste

Pg. 42
 Salad

SUMMER COOL
Sprout Salad

Ingredients Recipe

1. 1 cup sprouted kala chana, 1. Place the curd in a deep

boiled bowl, add salt to taste and
2. 2 cups curd whisk well.
3. Salt to taste 2. Heat oil, add asafoetida, jeera,
4. 2 teaspoons oil garlic, half of the red chilli
5. Pinch of asafoetida powder and turmeric pow-
6. 1 teaspoon jeera der. Pour this tempering on
7. 5-6 cloves garlic, grated the curd and mix well.
8. 2 teaspoons red chilli powder 3. In another bowl mix sprout-
9. 1/2 teaspoon turmeric pow- ed boiled chana, vegetables,
der remaining red chilli powder,
10. 2 cups finely sliced assorted chaat masala and mix well.
vegetables of choice (cu- 4. Add to curd and serve gar-
cumber, tomatoes, onions, nished with fresh coriander.
carrots, capsicum)
11. 1 teaspoon chaat masala
12. Fresh coriander, to garnish.

Pg. 43
 Salad

SIMPLE MOONG
Chana Salad

Ingredients Recipe

1. 1 cup sprouted moong, 1. Place the sprouts in a bowl. Top

steamed with the onion, tomato, cab-
2. 1 cup sprouted kala cha- bage, coriander and mix.
na, cooked 2. Add the lemon juice, salt, green
3. 1 medium onion, finely chilli and chaat masala. Toss
chopped
well.
4. 1 medium tomato, finely
3. Serve immediately accompa-
chopped
nied with a soup and some
5. 1/2 cup finely shredded
paneer.
cabbage
6. 2 tablespoons chopped
fresh coriander
7. Juice of 1 lemon
8. Pink salt to taste
9. 1 green chilli, finely
chopped, optional
10. Chaat masala to taste

Pg. 44
 Salad

PROTEIN RICH
Salad with
Olives

Ingredients Recipe

1. 1 cup sprouted moong, 1. Place the sprouts in a deep

steamed bowl.
2. 1 cup sprouted kala chana, 2. Add onion, olives and toss.
cooked Add salt and lemon juice and
3. 1 large onion, thinly sliced toss again.
4. ½ cup pitted black olives 3. Lastly add paneer, mix and
5. Salt to taste serve immediately.
6. Juice of 1 lemon
7. 1 cup chopped home made
paneer

Pg. 45
 Salad

SALAD PLATTER
with Sprouts

Recipe

1. Place some broccoli sprouts,

methi sprouts and thinly sliced
onions on a plate.
2. Sprinkle lightly with fresh lem-
on juice and pink salt.
3. Enjoy as a salad with your meal.

Pg. 46
 Salad

ALFALFA &
Quinoa Salad

Ingredients Recipe

1. 1 cup cooked quinoa 1. Combine cooked quinoa, as-

2. 1 cup chopped assorted sorted vegetables and alfalfa
vegetables: onion, cucumber, sprouts in a large bowl.
red pepper, yellow pepper, 2. To prepare dressing, add pink
capsicum, tomato salt, black pepper, honey,
3. a handful of fresh alfalfa lemon juice, olive oil and
sprouts chilli flakes in a glass jar.
4. For salad dressing 3. Close the lid tightly and
5. Pink salt to taste shake vigorously until well
6. Black pepper powder to taste combined.
7. 1 tablespoon honey 4. Pour dressing over the qui-
8. Lemon juice as needed noa and toss well to ensure
9. 2 tablespoon extra virgin olive the dressing coats all the
oil ingredients well.
10. 1/4 teaspoon red chilli flakes 5. Serve immediately.

Pg. 47
 Salad

SPROUT SALAD
for Packed
Lunch

Ingredients Recipe

1. ½ cup steamed moong 1. Place the sprouts, vegetables,

sprouts paneer cubes in a container.
2. 1 cup chopped assorted 2. Drizzle olive oil on them and
vegetables (cucumber, toss lightly.
purple cabbage, capsi- 3. Just before eating, sprinkle
cum, red pepper, yellow
with pink salt and toss gently.
pepper)
Enjoy.
3. ½ cup paneer cubes,
sauteed in ghee and
herbs
4. 2 teaspoons extra virgin
olive oil
5. Pink salt to taste

Pg. 48
 Salad

METHI SPROUTS
Relish

Ingredients Recipe

1. 1 cup sprouted methi micro- 1. Place all the ingredients in a

greens glass bottle and stir or shake
2. 2 tablespoons vinegar well.
3. 1 teaspoon pink salt 2. Set in the refrigerator to mar-
4. 2 green chillies, slit inate for 24 hours.
5. ¼ beetroot, thinly sliced 3. Enjoy as a relish with the
main meal.
4. Keep under refrigeration for
upto a week.

Pg. 49
 Salad

GREEN CHANA
Sprout Salad

Ingredients Recipe

1. 1 cup green chana 1. Place the sprouts, cucumber,

sprouts, boiled tomato, onion in a bowl.
2. 1 cucumber, diced 2. Sprinkle with chaat masala,
3. 1 tomato, diced lemon juice and salt.
4. 1 onion, diced 3. Mix very well. Garnish with cori-
5. 1/2 teaspoon chaat
ander and mint and serve.
masala
6. 1 teaspoon lemon juice
7. Salt to taste
8. Fresh coriander and
mint leaves, finely
chopped

Pg. 50
 Salad

MIXED SPROUTS
Salad

Ingredients Recipe

1. ½ cup chickpea sprouts, 1. Place all the ingredients in a

boiled and drained large bowl.
2. ½ cup broccoli sprouts 2. Add the olive oil, lemon juice,
3. ½ cup alfalfa sprouts salt and pepper.
4. ½ cup moong sprouts, 3. Toss well and serve immedi-
cooked ately.
5. 2 tablespoons finely chopped
raw mango
6. 1 medium cucumber,
chopped
7. ½ cup home made paneer,
chopped
8. 3 tablespoons extra virgin
olive oil
9. 1 tablespoon lemon juice
10. Salt and pepper to taste

Pg. 51
 Snack

Pg. 52
 Snack

CHICKPEA SPROUTS IN

Capsicum
Rings

Ingredients Recipe

1. 1 cup sprouted chickpeas, 1. Slice capsicums into 1 cm wide

boiled and drained rings. Mash chickpeas in a bowl.
2. 2 green capsicums 2. Add vegetables, curd, gramflour,
3. 1 cup finely chopped as- chaat masala, ajwain, red chilli
sorted vegetables (carrot, powder and salt. Mix thoroughly.
onion, French beans, Grease a frying pan and place a
cauliflower) few capsicum rings.
4. 1/4 cup curd 3. Add filling in the rings, patting it
5. 1/4 cup gramflour down to make it even.
6. 1/2 teaspoon chaat masala 4. Add grated paneer on top.
7. 1/2 teaspoon ajwain 5. Cook them on medium heat for
8. 1/2 teaspoon red chilli 4-5 minutes, using a little ghee
powder or oil.
9. Salt to taste 6. Flip the rings and cook on the
10. 1/2 cup grated paneer other side for another 4-5 min-
11. Ghee/ oil for cooking utes.
7. Serve hot with coriander and
mint chutney.

Pg. 53
 Snack

HORSEGRAM
Sprout
Bruschetta

Ingredients Recipe

1. 1 cup sprouted horseg- 1. Heat ghee in a pan and add

ram, plus for garnish mixed herbs. Add vegetables
2. 6 slices wholewheat and horsegram sprouts.
sourdough bread 2. Sprinkle with water generous-
3. 2 medium ripe avocado ly and saute till vegetables are
4. 2 teaspoons ghee
just done. Do not overcook.
5. 1/2 teaspoon mixed
3. Scoop out avocado and mix
herbs
well into sauteed vegetables.
6. 1/2 red pepper, chopped,
Add salt and pepper to taste.
plus for garnish
7. 1/2 yellow pepper, 4. Pan roast slices of bread. Top
chopped, plus for gar- bread slices with prepared
nish sprout mix.
8. 1/3 green capsicum, 5. Serve, garnished with vegeta-
chopped, plus for gar- bles and sprouts.
nish 6.
9. Salt and pepper to taste

Pg. 54
 Snack

SPROUT & MILLET

Thalipeeth

Ingredients Recipe

1. 1 cup sprouted moong 1. In a mixer jar add sprouted

2. 1 cup jowar flour (sorghum) moong, garlic, chillies, ginger and
curry leaves. Using very little wa-
3. 1 cup nachni flour (finger
ter, make a coarse paste. Transfer
millet) into a deep bowl. Add all flours,
4. 3-4 cloves garlic onions, coriander, dry masalas,
5. 2 green chillies salt and 2 tablespoons oil. Com-
6. 1 inch ginger bine together, kneading lightly
till the mixture comes together
7. 8-10 curry leaves
into a soft dough without adding
8. 1 cup finely chopped onions any additional water. Divide into
9. 1 cup finely chopped fresh 6 portions. Take one portion and
coriander place on a wet cloth. Pat into a flat
10. 1/2 cup gram flour bread and indent in the centre to
create a little hole. This is a thal-
11. 1 teaspoon red chilli powder
ipeeth.
12. 1/2 teaspoon turmeric pow- 2. Meanwhile, heat a tawa/ griddle
der and place the thalipeeth gently
13. 1 teaspoon dhania-jeera on the hot tawa.
powder 3. Cook on both sides, lightly brush-
ing with oil, till golden brown.
14. 2 tablespoons oil to knead
Best served hot
dough, plus extra for cooking

Pg. 55
 Snack

OPEN TOAST WITH

Broccoli
Sprouts

Ingredients Recipe

1. 2 thin slices sourdough 1. Apply sauce on the bread slices.

bread Cover with the cheese slivers.
2. 4 tablespoons home Garnish generously with broc-
made pizza sauce coli sprouts. Serve immediately.
3. 4 large slivers of cheddar
cheese
4. Handful of broccoli
sprouts

Pg. 56
 Snack

URAD SPROUT
Snack

Ingredients Recipe

1. 1/2 cup sprouted whole urad 1. Blanch urad sprouts for about
2. 1 tablespoon ghee a minute in boiling water and
3. 1/2 teaspoon jeera keep aside. Add ghee in a pan
4. A pinch of asafoetida kept on low heat.
5. Curry leaves as needed 2. Add jeera, asafoetida, curry
6. 2 green chillies, chopped
leaves, green chillies, garlic,
7. 3 cloves garlic, grated
ginger and salt.
8. ½ inch piece ginger, grated
3. Saute for a few seconds. Add
9. Salt to taste
urad sprouts and continue to
10. 2 tablespoons finely chopped
onions saute for 2-3 minutes.
11. Juice of 1 lemon 4. Add onions and drizzle a little
12. 2 tablespoons chopped fresh lemon juice.
coriander 5. Serve garnished with fresh
chopped coriander.

Pg. 57
 Snack

SAUTTED SPROUTS
and Vegetable
Delight

Ingredients Recipe
1. 3/4 cup moong sprouts, 1. Heat ghee in a thick bottomed pan
blanched kept on low heat.
2. 1 tablespoon ghee 2. Add jeera, onion and garlic.
3. 1 teaspoon jeera 3. Saute for a minute. Add French
4. 1 medium onion, finely
beans and carrots and continue to
chopped
stir fry.
5. 4 cloves garlic, finely
4. Add broccoli and peppers and con-
chopped
6. 10-12 French beans, chopped tinue to saute. Add tofu, salt, chilli
into 1-inch pieces flakes and toss well.
7. 1 medium carrot, cut into 5. Lastly add the moong sprouts and
thin long pieces toss well.
8. ½ cup broccoli florets, light- 6. Serve immediately.
ly blanched
9. ¼ red pepper, cut into thin
strips
10. ¼ yellow pepper, cut into
thin strips
11. 100 gms tofu, cubed
12. Salt to taste
13. 1 teaspoon red chilli flakes

Pg. 58
 Snack

SPROUTS &
Jowar Doda

Ingredients Recipe

1. 1/2 cup each kala chana & 1. Grind together sprouts with
moong sprouts garlic, ginger, green chilli, on-
ion.
2. 3/4 cup jowar flour
2. Transfer into a mixing bowl,
3. 4 garlic cloves
add kasoori methi, sesame
4. ½ inch piece ginger
seeds, salt and jowar flour and
5. 1 green chilli make a dough.
6. 1 small onion, halved 3. You might not need any wa-
7. 1 teaspoon dry kasoori methi ter to bind the dough. Divide

8. 1 teaspoon sesame seeds dough in 4 portions, place

one portion on butter paper,
9. Salt to taste
with the help of dampened
10. Ghee as required
fingertips, gently pat it into a
flat roundel or doda.
4. Cook on tawa using a little
ghee.

Pg. 59
 Snack

PROTEINLICIOUS
Thepla

Ingredients Recipe

1. 1 cup each raw sprouted 1. Roughly crush sprouts with

moong and wheat flour chilli, ginger, garlic.
2. 1 green chilli 2. Transfer into a bowl, add spin-
3. ½ inch piece ginger ach, coriander, turmeric pow-
4. 4 garlic cloves der, hing, oil and salt.
5. 1 cup chopped spinach 3. Add wheat flour, little water,
6. 1 small cup chopped knead into a soft dough.
fresh coriander 4. Let it rest for 5 minutes. Roll
7. 1/2 tsp turmeric powder out small portions into rounds,
8. Pinch of asafoetida cook on tawa using little oil.
(hing)
9. 1 tablespoon oil
10. Salt to taste

Pg. 60
 Snack

STEAMED
Cabbage Rolls

Ingredients Recipe

1. 10 large cabbage leaves 1. Blanch cabbage leaves till

2. 1 cup sprouted green moong slightly softened. Saute gar-
lic, onion and assorted vege-
3. 4-5 cloves garlic, chopped
tables in a little oil.
4. 1 onion, chopped
2. Add sprouts, saute for 2 min-
5. 1 cup chopped assorted
utes. Add soy sauce, chilli
vegetables (coloured bell sauce, salt and pepper.
peppers, carrots, cabbage, 3. Mix, let it cool. Take a cab-
green onions) bage leaf, place a little filling

6. 1 tablespoon each soy sauce in it, roll it up.

4. You can either steam them or
& chilli sauce
saute lightly in little oil. Serve
7. Salt and black pepper to
hot with sauce of your choice.
taste
8. 1 tablespoon oil

Pg. 61
 Snack

CRUNCHY POHA WITH

Moong
Sprouts

Ingredients Recipe
1. 2 cups washed and soaked 1. Heat oil in a pan. Add mustard
poha seeds, cumin seeds, green chil-
2. 1/2 cup moong sprouts lies, curry leaves.
3. 1 onion, finely chopped
2. As they being to splutter, add
4. 1/2 tomato, finely chopped
peanuts, potato, sprouts, salt.
5. 1 potato, cut into small
Saute.
cubes
3. Add onion, tomato, vegetables.
6. 1/2 cup chopped assorted
4. Allow to cook. Add poha and
vegetables (coloured bell
peppers, carrots, peas, corn) turmeric powder.
7. Oil for tempering 5. Toss, sprinkle lemon juice and
8. ½ teaspoon mustard seeds serve garnished with fresh co-
9. ½ teaspoon cumin seeds riander.
10. 1 sprig curry leaves
11. 2-3 green chillies
12. 2 tablespoons peanuts
13. 1/2 teaspoon turmeric
powder
14. Juice of 1 lemon

Pg. 62
 Snack

SPROUTS CHAAT
Cucumber
Boat

Ingredients Recipe

1. 2 long cucumbers, peeled 1. In a bowl, place the mixed

and sliced horizontally into sprouts, vegetables, hung
curd, salt and chaat masala.
two
Mix well.
2. 1 cup mixed sprouts (moong,
2. Scoop out the seeds from the
matki, chana), boiled
centre of the cucumber, fill it
3. 1 cup mixed vegetables with ready mixture, garnish
(cucumber, carrots, onion), with grated carrots, beetroot
chopped and coriander.

4. ½ cup hung curd 3. Squeeze lemon juice and en-

joy.
5. Salt to taste
6. ½ teaspoon chaat masala
7. Grated carrots, beetroot and
coriander to garnish
8. Juice of 1 lemon

Pg. 63
 Snack

MIXED SPROUT
Chaat

Ingredients Recipe
1. 2 cups mixed sprouts 1. Place the boiled sprouts in a
(moong, matki, chana), deep bowl. Add onion, tomato
boiled and cucumber,
2. 1 medium onion, finely
2. Add chutneys, and raw man-
chopped
go. Add crushed puris, salt and
3. 1 medium tomato, finely
chaat masala. Mix well. Serve
chopped
garnished with a little sev and
4. 1 small cucumber, finely
lots of fresh coriander.
chopped
5. 2 tablespoons sweet tama-
rind chutney
6. 2 tablespoons spicy corian-
der chutney
7. 1 tablespoon finely chopped
raw mango
8. 5-6 crisp puri
9. Salt to taste
10. 1 teaspoon chaat masala
11. Fresh coriander, to garnish

Pg. 64
 Snack

SOUTH INDIAN
Appe

Ingredients Recipe

1. 2 cups sprouted black gram 1. Grind together sprouts, chil-

2. 1 cup lightly roasted semolina lies, ginger, curry leaves with
little water.
3. ¾ cup home-made paneer
2. Transfer into a bowl and add
4. 4-5 green chillies
asafoetida, salt, paneer, sem-
5. 1 inch piece ginger
olina and coconut.
6. 1/4 teaspoon asafoetida 3. Allow to rest for 10 minutes.
7. a few curry leaves 4. Meanwhile pre-heat an appe
8. 1/2 cup chopped coconut pan and apply coconut oil.

9. Salt to taste 5. Pour small portions of batter

in the pan and cook on all
sides till crispy.

Pg. 65
 Snack

FALAFAL
Wraps

Ingredients Recipe
1. 4 rotis 1. Grind sprouts, coriander, mint,
2. 1 cup sprouted beans lightly onion, garlic, chillies, ginger,
steamed (chana, moong,
salt to a coarse paste.
chole)
2. Take the roti, apply the sprouts
3. 1/2 cup chopped coriander
leaves mixture on one side.
4. 1/2 cup mint leaves 3. Roast this side on a lightly oiled
5. 1 onion griddle (tawa).
6. 4 to 5 cloves garlic
4. Apply the curd dip, top with
7. 2 green chillies
vegetables, avocado and roll it
8. 1/2 inch ginger
9. 1 cup thinly sliced vegeta- up.
bles (coloured bell peppers, 5. Enjoy with dip or sauce of your
cucumber, carrots, tomato, choice.
onion)
10. A few slices of ripe avocado
11. Salt to taste
12. For dip : 1/2 cup thick curd,
grated garlic, chilli sauce,
oregano, chilli flakes, salt,
pepper.

Pg. 66
 Snack

SPROUT CHANA &

Sweet Potato
Chaat

Ingredients Recipe

1. 1 cup boiled sprouted chana 1. Place the chana, sweet pota-

2. 2 sweet potatoes, steamed, toes, moong and matki in a
flat dish.
peeled and chopped
2. Sprinkle mint leaves and a
3. ½ cup moong and matki
little chaat masala.Top with
sprouts
curd.
4. Few fresh mint leaves 3. Sprinkle little chaat masa-
5. Chaat masala as required la, and drizzle with tamarind
6. 1 cup curd, well beaten chutney.

7. 2 tablespoons tamarind 4. Garnish with chaat masala

and jeera powder.
chutney
5. Serve immediately.
8. ¼ teaspoon roasted jeera
powder

Pg. 67
 Snack

TWO IN ONE
Dhokla

Ingredients Recipe

1. 2 cups dhokla pieces 1. Saute the peppers in oil. Add

2. 1 cup boiled sprouted the chana sprouts, salt and
toss. Add dhokla, and toss well.
chana
Serve.
3. ½ of each red pepper,
yellow pepper, capsi-
cum, cut into thin slivers
4. ½ teaspoon red chilli
powder
5. Salt to taste
6. 2 tablespoons oil

Pg. 68
 Snack

COWPEA
Appe

Ingredients Recipe

1. 1 cup red lobiya (cowpea) 1. Place sprouted lobiya in a

sprouts grinder jar with ¼ cup water
and grind to make a smooth
2. ¼ cup curd
paste. Add curd, carrot, capsi-
3. ½ cup finely grated carrot
cum, coriander, green chillies,
4. ¼ cup finely chopped capsi-
ginger paste, asafoetida and
cum salt.
5. ¼ cup finely chopped fresh 2. Mix well and add a little water
coriander to adjust consistency. Grease

6. 2 finely chopped green appe mould with oil.

3. Pour the batter in appe
chillies
mould, cover with lid and
7. 1 teaspoon ginger paste
cook on medium to low heat
8. ½ teaspoon asafoetida for 10 minutes. Serve with
9. Salt to taste green chutney.
10. Oil for greasing appe mould

Pg. 69
 Snack

HORSEGRAM
Idlis

Ingredients Recipe

1. 2 cups horsegram 1. Wash, soak urad dal in suffi-

sprouts cient water for an hour. Drain,
grind to a paste. Ferment it
2. 1 cup split urad dal
overnight. Following morn-
skinless
ing, soak broken wheat in suf-
3. 1 1/2 cups broken wheat
ficient water for 15 minutes.
4. Salt to taste Drain into a colander. Grind
sprouted horsegram coarsely.
Mix ground horsegram, broken
wheat and urad dal paste. Add
salt to taste. Beat batter well
till light and fluffy. Grease idli
moulds and pour batter into
moulds. Steam for 15-18 min-
utes or till done. ⁠Serve with
pudina chutney or plain home-
made butter.

Pg. 70
 Snack

SPROUTED
Moong idli

Ingredients Recipe

1. 1 cup sprouted moong 1. Place sprouted moong in mixer jar

and grind using little water and
2. ¼ cup curd
make a smooth paste.
3. ½ cup finely grated carrots 2. Add curd, carrots, capsicum, co-
4. ¼ cup finely chopped cap- riander, green chillies and ginger
paste.
sicum 3. Mix well and add water to adjust
5. ¼ cup finely chopped fresh consistency. Make tempering -
heat oil, add mustard seeds, curry
coriander
leaves and asafoetida, and pour
6. 2 finely chopped green onto the prepared batter.
chillies 4. Grease idli moulds with oil. Add
salt and fruit salt to the batter.
7. 1 teaspoon ginger paste 5. Whisk briskly to mix it in well.
8. 2 tablespoons oil 6. Pour a little batter in each mould
and keep to steam for about 10-12
9. 1 teaspoon mustard seeds
minutes.
10. a few curry leaves 7. Demould when cool and serve
11. ½ teaspoon asafoetida with coconut chutney.

12. Salt to taste

13. 2 teaspoons fruit salt

Pg. 71
 Snack

HIGH FIBRE OATS &

Sprouts Upma

Ingredients Recipe

1. 1 cup rolled oats, cooked 1. Heat oil in a wok. Add mus-

2. 1 cup mixed moong and tard seeds, green chillies, curry
chana sprouts, lightly leaves, onion & tomato.
cooked
2. Saute for a minute. Add the as-
3. 1/2 cup finely chopped
assorted vegetables sorted vegetables and continue
(carrots, french beans, to cook for another minute.
capsicum) 3. Add sprouts and 2 cups water.
4. 1 tablespoon oil Bring to a boil.
5. 1/2 teaspoon mustard
4. Add salt to taste and fresh co-
seeds
6. 3 green chillies, slit riander.
7. a few curry leaves 5. Cook for a minute. Add oats and
8. 1 medium onion, finely stir well.
chopped 6. Cover with lid, and cook on low
9. 1/2 medium tomato, heat for a minute.
finely chopped
7. Add lemon juice and serve hot.
10. Salt to taste
11. 1 tablespoon chopped
fresh coriander

Pg. 72
 Snack

CHANA
Sprout Cheela

Ingredients Recipe

1. 1 cup sprouted kala chana 1. Grind kala chana sprouts with

green chillies and ginger, using
2. 2 green chillies
about ¼ cup water into a smooth
3. 1 inch piece ginger paste.
4. A pinch of asafoetida 2. Add asafoetida, gram flour, tur-
meric powder, red chilli powder,
5. 1 tablespoon gram flour assorted vegetables, salt and mix
6. 1 teaspoon turmeric powder well. Add a little water to make a
pancake batter.
7. 1 teaspoon red chilli powder
3. Pre-heat a skillet and brush with
8. 1 small onion, finely chopped some ghee. Pour a ladleful of the
9. 1 small capsicum, finely prepared batter and spread it into
a cheela/ pancake.
chopped 4. Cover cheela with a lid. Cook on
10. 1 small carrot, finely chopped low heat till the bottom side be-
comes golden. Drizzle a little ghee
11. 1 small tomato, finely
and flip the cheela, and cook on
chopped the other side until it turns gold-
12. 1/4 cup chopped fresh cori- en.
5. You can cover the cheela with a
ander lid. Best to serve cheela hot, ac-
13. Salt to taste companied with coriander chut-
ney.
Pg. 73
 Snack

MOONG DAHI
Wade

Ingredients Recipe

1. 2 cups thick curd 1. Grind all the ingredients for the

2. Salt to taste wada to a fine paste using minimal
3. Pinch of black salt water.
2. Cover batter, set it aside and allow it
4. Pinch of chaat masala
to rest for 15 minutes.
5. 1/2 teaspoon roasted
3. Using a beater, whisk the batter for
jeera powder
2-3 minutes till it is frothy and light.
6. Coriander chutney/ 4. Meanwhile, pre-heat a paniyaram
tamarind chutney, fresh pan. Brush the cavities with a little
coriander to garnish oil.
7. To make wada 5. Drop spoonsful of wada batter in
8. 1 cup moong sprouts the paniyaram cavities and cook till
9. 1 tablespoon semolina or nice and golden from all around.
rice flour 6. Soak the wadas in warm water for
2 minutes and then gently squeeze
10. 1 inch piece ginger
out the excess water.
11. 1 small chilli (optional)
7. Cool the wadas.
12. Salt to taste
8. In another bowl whip the curd with
13. oil for greasing all the spices and pour over the pre-
pared wadas.
9. Garnish with chutney and coriander
and serve.

Pg. 74
 Snack

SPROUT RAGI IN
Dosa

Ingredients Recipe

1. 1 cup raw sprouted ragi 1. Mix the ragi sprouts into the dosa
batter.
2. 2 cups dosa batter
2. Add salt and green chilli paste.
3. Salt to taste 3. Cook on dosa tawa as medium
4. 1 teaspoon green chilli paste sized dosa.
4. Serve with sambar and chutney.
5. Ghee for cooking

Pg. 75
 Snack

PROTEIN PACKED
Breakfast

Ingredients Recipe

1. To make dosa 1. To make filling, heat oil in a

2. 4 cups dosa batter pan. Add the vegetables and
3. 2 cups fresh spinach sprouts. Saute for 2 minutes,
leaves
add salt and pepper. Set it aside.
4. 1 cup chopped fresh cori-
ander 2. To make spinach puree, heat oil,
5. 1 inch ginger, grated add ginger and green chillies
6. 2 green chillies, chopped and saute.
7. Salt to taste. 3. Add spinach and coriander,
8. 1 cup chopped vegetables
saute for 2 minutes. Add salt to
of your choice
taste. Allow it to cool and grind
9. (carrots, onions, peppers,
capsicum, cabbage) to a smooth paste. Add to dosa
10. 1 cup moong sprouts batter and whisk well.
11. 1 teaspoon oil 4. Prepare thin dosas, and fill with
12. Salt and pepper for sea- generous portion of prepared
soning
filling. Sprinkle some grated
13. 1/2 cup grated paneer
paneer, fold over, and serve
with your choice of chutney.

Pg. 76
 Snack

CHANA BHARA
Kabab

Ingredients Recipe

1. 2 cups sprouted green chana, 1. Place cooked chana in a bowl and

cooked mash them well. Add all the ingredi-
ents and mix well.
2. 100 grams paneer, grated
2. Shape into tikkis. Garnish each with
3. 1/2 medium carrot, grated a cashewnut pressed on top.
4. 4-5 French beans, finely 3. Shallow fry tikkis in ghee. Serve with
chopped mint chutney or a hung curd dip.
5. 2 green chillies, finely
chopped
6. 1 tablespoon finely chopped
fresh coriander
7. 2 teaspoons ginger-garlic
paste
8. A generous pinch of dry man-
go powder
9. Salt to taste
10. Cashewnuts for garnishing
11. Ghee, as needed, for shallow
frying

Pg. 77
 Snack

SPROUTED CHANA
Idli Muffin

Ingredients Recipe

1. 1 cup sprouted black 1. Mix the chana sprouts in the idli

chana batter.
2. Add cumin seeds and salt. Stir
2. 2 1/2 cups idli batter
well. Grease idli mould or muf-
3. 1/2 teaspoon cumin
fin moulds with little oil.
seeds
3. Add 2 tablespoons sesame oil
4. Pink salt to taste to batter and whisk really well.
5. 2 tablespoons cold 4. Pour batter into moulds and
pressed sesame oil, plus steam for 18-20 minutes.

for greasing moulds 5. Serve hot or cold, tastes good

without chutney too.
(muffin moulds or idli)

Pg. 78
Snack

Pg. 79
 Miscellaneous

SPROUTED METHI
White Rice

Ingredients Recipe

1. 1 cup long microgreens 1. Mix the sprouts in the rice.

of sprouted methidana, 2. Drizzle with olive oil.
raw 3. Use salt if required.
2. 2 cups steamed white
4. Enjoy with your main curries.
rice
3. 2 tablespoons extra vir-
gin olive oil
4. Pink salt, optional

Pg. 80
 Miscellaneous

SPINACH SPROUTS
Pulav

Ingredients Recipe

1. 1 cup sprouted moong 1. Heat ghee in a deep pan. Add

2. 1 cup fresh spinach, roughly jeera, and all the spices.
2. Add chillies and ginger, saute.
chopped
3. Add spinach, saute for few sec-
3. 1 cup Basmati rice, soaked for onds and add sprouts.
an hour, drained 4. Add rice and stir gently.
4. 1 tablespoon ghee 5. Add 3 cups water, salt to taste.
5. 1 teaspoon jeera 6. Cover and allow to cook on low
heat.
6. 1 inch cinnamon stick
7. Check if rice is cooked after 7-8
7. 3-4 cloves minutes.
8. 3-4 black peppercorns 8. Remove pan from heat, add lem-
9. 2 bay leaves on juice and stir.
10. 2 green chillies, finely 9. Sprinkle with fresh coriander and
keep rice covered for another 5
chopped
minutes.
11. 1 inch ginger, grated 10. Serve with raita or curd.
12. Salt to taste
13. Juice of 1 lemon
14. Fresh coriander, for garnish

Pg. 81
 Miscellaneous

JOWAR SPROUT
Khichdi

Ingredients Recipe
1. 2 cups jowar sprouts 1. Heat oil in a pressure cooker.
2. 1/2 cup moong dal, soaked Saute chillies, curry leaves, gar-
3. 1 cup assorted chopped
lic and ginger.
vegetables (carrots, beans,
cauliflower, capsicum) 2. Add onion, tomato and vegeta-
4. 1 each onion & tomato, bles.
chopped 3. Add dal and jowar sprouts.
5. 3-4 cloves garlic, crushed 4. Add all dry masalas, salt to
6. 1 inch ginger, grated
taste.
7. 2 green chillies
8. 1 sprig curry leaves 5. Add 2 cups water, stir well.
9. 1 teaspoon red chilli powder 6. Pressure cook till 4-5 whistles
10. ½ teaspoon turmeric are released.
powder 7. Serve khichdi with raita or curd.
11. 1 teaspoon dry coriander
powder
12. ½ teaspoon roasted cumin
powder
13. Salt to taste
14. 1 tablespoon oil

Pg. 82
 Miscellaneous

MIXED SPROUT
Soup

Ingredients Recipe

1. 1 cup steamed moong sprouts 1. Take the moong, matki, corn and
2. ½ cup steamed matki sprouts rice in a blender and blend till
smooth.
3. 2 tablespoons ragi sprouts
2. Add to a saucepan with 4 cups of
4. ½ cup sweet corn kernels, water.
boiled 3. Bring to a boil.
5. 2 tablespoons leftover 4. Add ragi sprouts and carrots.
steamed rice 5. Cook till tender.
6. Season well, add lemon juice, and
6. 2 tablespoons grated carrot
serve hot.
7. Salt to taste
8. Black pepper powder to taste
9. Lemon juice, as required

Pg. 83
 Miscellaneous

VEGETABLE RAITA
with Methi

Ingredients Recipe
1. 1 cup curd 1. Heat ghee in a pan and add
2. 4 tablespoons methi cumin seeds, curry leaves and
sprouts
chopped chillies.
3. 1 carrot, grated
4. 1 cup grated cabbage 2. Add grated carrot, cabbage and
5. 1 tablespoon ghee sprouted methi. Saute.
6. 1 teaspoon cumin seeds 3. Add salt to taste and cover with
7. Few curry leaves lid for 1-2 minutes.
8. 3 green chillies, chopped
4. Cool slightly and mix in curd.
9. Salt to taste
Serve immediately.

Pg. 84
 Miscellaneous

PUMPKIN &
Moong Sprout
Soup

Ingredients Recipe

1. 1 cup sprouted moong 1. Heat ghee in a saucepan.

2. 200 gms pumpkin, cut into 2. Add jeera, ginger, garlic and green
chill.
cubes
3. Saute for few seconds, add pump-
3. 1 tablespoon ghee kin, onion and carrot, saute for a
4. 1 teaspoon jeera minute.
5. 1/2 inch ginger, roughly 4. Add sprouts, saute for a minute.
chopped 5. Add salt, pepper and 2 cups water.
6. Cover and cook on low heat till
6. 2 cloves garlic, peeled
pumpkin is soft.
7. 1 green chilli, chopped 7. Allow to cool, and grind to a
8. 1 onion, chopped smooth paste.
9. 1 carrot, chopped 8. Adjust consistency using water as
10. Salt and black pepper pow- needed.
9. Garnish with spring onion
der to taste
greens,grated carrot and sprouts.
11. Onion greens, grated carrots 10. Serve hot.
and sprouts for garnish.

Pg. 85
 Miscellaneous

MATKI SPROUT
Chutney

Ingredients Recipe

1. 1 cup matki sprouts 1. Place all the ingredients with

2. 1/2 cup chopped fresh corian- one ice cube in a mixer jar and
der leaves
grind till smooth.
3. 1/2 cup mint leaves
4. Juice of half a lemon 2. The ice cube helps to retain the
5. 2 green chillies, chopped fresh colour of the chutney.
6. Pink salt to taste 3. Serve as topping on cucumber
7. 2 peeled garlic cloves slices, or as a dip with vegetable
8. sauteed in 1 teaspoon ghee
sticks.

Pg. 86
 Miscellaneous

METHI SPROUT
Vegetable
Raita

Ingredients Recipe

1. 4 teaspoons raw methi 1. Place all ingredients in a bowl and

sprouts mix well.
2. Serve chilled garnished with cori-
2. 2 cups fresh curd
ander and methi sprouts.
3. 2 tablespoons each chopped
onion, cucumber, peppers
4. Salt to taste
5. 1/2 teaspoon roasted jeera
powder
6. A little chopped fresh cori-
ander

Pg. 87