Healthy Indian Ingredients - Sprouts & Beans
Bonny Shah

Bonny Shah
27 March 2020

This article is authored by Bonny Shah. Bonny is a Registered Dietitian and a Certified Diabetes Educator.

Sprouts and beans are underrated food ingredients in the Indian kitchens which are full of nutritive value and are extremely versatile. Let’s get to know more about these ingredients.

Rajma Sprouts


The pace at which healthy eating is gaining popularity, sprouts should definitely have a permanent place on the menu. Known as nutritional powerhouses, they come with an incredible benefits starting from low being in calories to rich in fiber, enzymes, protein, and other micro-nutrients. Moreover, they help in reducing blood sugar levels and protect the body from diseases like cancer.

Vitamins, such as A, B, C, and E along with other fatty acid nutrients make it an easily absorbent food item. In fact, they come in different forms, one which is Moth, also known as Matki.

One of the reasons that these beans are popular is because of their versatility as a superfood. It can be consumed in the form of salad, soup, stir-fries or sautéed vegetables. Moth beans can also be added to all vegetable dishes and ground beans can be used as flour, too.

And guess what? Just like other sprouts, they are an excellent source of protein and superb at building muscles and providing energy. Try Tata Sampann Matki which is unpolished and has less than 10% moisture content.

Irrespective of the bean you choose, ensure that you take time to sprout the beans properly. Sprouted beans appear to have six times more antioxidants in comparison to regular beans. The germinations of the bean sprouts may increase phytochemical content, vitamin C content, and antioxidant activity. Sprouting also reduces levels of phytic acid, which is an antinutrient. Antinutrients can reduce the absorption of minerals like zinc, magnesium and calcium.



Rajma is an excellent plant-based source of protein. It is also rich in various minerals, vitamins, fibres, antioxidants, and other unique plant compounds. As kidney beans are high in protein and fibre, rajma might aid weight loss. It proves to be a healthy option for diabetic people because of its low glycaemic index that helps in keeping the body’s sugar content balanced.

Also, the high content of carbohydrates and dietary fibre lower the cholesterol level in the blood. Rajma also has a special place in Indian recipes but at the same time has also secured its place on the international menu with Taco, Quesadilla, Pasta, and black bean burger.

The popularity and taste of rajma can never lose its sheen. It will always remain a favourite because of its nutrient value and compatibility with other ingredients.


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