Sprout Snacks for the Whole Family
Bonny Shah

Bonny Shah
06 March 2020

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

Healthy Snacks are an essential part

Snacks are an essential part of everyone’s diet. The snacks most preferred are usually those that are most unhealthy. Growing kids need protein for body repair and energy. But as the body ages, it requires more protein than before to maintain muscle mass, bone health and other functions.

Sprouting is one of the healthiest ways of consuming grains and legumes. This process enhances the nutritional value of the grain, and also helps you absorb the nutrients and minerals more effectively. It also allows easier overall digestion by diminishing the polyphenols and tannins and breaking down the protein, carbohydrates and fats into a predigested form.

Sprouting pulses and beans turns them into nutritional powerhouses. Sprouts help reduce blood sugar levels and aid digestion. They are also considered potent cancer-fighting foods. Of all the beans, sprouted moon has an impressive antioxidant profile and might contain as much as six times more antioxidants compared to regular moong beans. Germination of moong increases phytochemical content, vitamin C and antioxidant activity. Sprouting reduces levels of phytic acid, which is an antinutrient. Antinutrients can hamper the absorption of minerals like zinc, magnesium and calcium.

Some of the other high protein pulses are black lentils, chickpeas or chana, dals found in every Indian kitchen, pigeon peas, kidney beans and green moong. Here are some interesting ideas to add sprouts to your family’s diet.

Bean Sprout Burgers

This is an interesting way to add some protein into your meals. You may choose to use any sprouted lentils. Green moong and chana or chickpeas work well together. For the burger patty, soak the chosen high protein pulses overnight and boil them. Drain the excess water, grind the lentils into a thick paste and then shape them into patties. Shallow fry your patties. You may garnish your burgers with your favourite vegetables and serve with ketchup.

Sprouted Cooked Hummus

This recipe is perfect for a chip and dip occasion. Hummus is a popular Middle Eastern and Mediterranean dip made with cooked and mashed chana or chickpeas, blended together with garlic, lemon juice and tahini or sesame seeds. Before preparation, sprout the chana by soaking them in a little water for 2 or 3 days. This makes it easier to digest and locks in all the nutrients.

Moong Mango Shake

This nutritious treat is an absolute delight for any age group. Blend together one mango, a handful of moong beans, some coconut and half a cucumber for a refreshing shake to start to the day with.

Sprouts Dhokla

Sprouts Dhokla

Enjoy this recipe at breakfast or as a healthy evening snack. Mix coarsely ground moong sprouts in a bowl with some grated carrot, ginger-green chilli paste, besan, hing or asafoetida, salt, fruit salt or baking soda and turmeric. Spread the mixture out onto a greased pan and steam it. Season it with a tadka of black lentils, curry leaves, cumin seeds, mustard seeds and garlic tempered in oil.

Unlike other food sources from animals like milk or chicken, pulses do not contain residues of hormones or antibiotics used for production. They might, however, contain pesticides. It is important to choose pure, unpolished and hygienically packed pulses. Tata Sampann unpolished Pulses are a good choice as they are subject to stringent quality checks to ensure you and your family get only the best.


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