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Thursday, September 3, 2009

Sprout Salad

Sprouts are a storehouse of vitamins, minerals and amino acids. They are complete and rejuvenating food and have abundant goodness in them. It has lot of fiber and water, making it an ideal food for those who desire to lose weight. It prevents constipation, improves immunity and delays aging. Combined with fresh vegetables and fruits, it nutritional value further increases.

sprouts salad-green gram sprout salad

Seeds commonly sprouted

Green gram/moong dal
Sesame seeds
Fenugreek seeds
Bean seeds
Sunflower seeds

For more details about seeds that can be sprouted refer http://en.wikipedia.org/wiki/Sprouting

Let me start with- How to Sprout?

green gram sprouts1.Clean the seeds to be sprouted well.

2.Soak it in clean water for 15 hours.

3.Wash, drain water and transfer it to a dry vessel. Close it with a lid and keep a heavy object on the top. Do not disturb.

5. The next day, wash it well, drain the water and keep it again for 24 hours closed with a lid. Keep a heavy object on the top and do not disturb it. (See picture above Day 1)

6. After another 24 hours, you can see the seeds would have sprouted well (see picture Day 2). Spread it on a plate, dry it for 5 minutes and your sprouts are ready to be used in salads.

You can use it immediately or store in an airtight container in the refrigerator.

Note -you can grow sprouts for 3-4 days but make it a point to rinse it nicely everyday to prevent foul smell and contamination.

Water should be drained well otherwise the sprouts will rot.

Sprouted Green Gram Vegetable Salad

Green Gram Sprout Salad

 Prep Time : 10 mins(sprouting time not included)
 Serves: 3-4
 Recipe CategorySalads
 Recipe CuisineIndian

   Ingredients needed

   Sprouted Green Gram -1 cup
   Fresh carrots-2 (grated)
   Grated Cabbage- handful
   Capsicum -1 medium sized
   Cucumber -1
   Salt to taste
   Fresh Lemon juice -2 tbsp or as needed

   For the seasoning

   Oil-1/2 tsp
   Green chillies -2
   Finely chopped ginger -1 tsp

   For garnishing

   Grated fresh coconut -1 tbsp (optional)
   Finely chopped coriander leaves- 2 tbsp


Finely chop capsicum and green chillies.

Cut cucumber into small cubes, add little salt and keep it aside for 10 minutes. Strain the water from the cucumber.

Mix grated carrots, grated cabbage, finely chopped capsicum, cucumber, sprouts, coconut (if you are adding) and salt together in a bowl.

Heat 1/2 tsp of oil, add green chillies,ginger and saute for a few seconds. Then add it to the above.

Squeeze juice of half a lemon and mix everything well. Healthy and delicious sprout salad is ready.

Garnish with coriander leaves and serve with rice or with bread or have it just as a snack.

You can experiment with different combination of sprouts, vegetables and fruits of your choice.

Note - I prefer to use sprout raw in salads. If you do not like it raw, steam it in idli cooker or steamer just for 5 minutes.

Check out another method of sprouting

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  1. Can I use the sprouts available in supermarkets as is instead of following the "How to Sprout" procedure?

  2. What other lentils can we sprout?

  3. whether we can use raw or boiled sprout to salad ?

  4. Salads when packed for lunch box gives out water. (Especially while adding onions, cucumbers and tomatoes) how to avoid that padhu?

    1. It is always better to eat salad fresh after preparing.

    2. Do avoid watering of salad.. Do not add salt and if you have cucumber and tomato then deseed them as well.

      Give a try.

  5. Hi Padhu,

    There is also an easy way of making sprouts. Green gram should be cleaned and soaked in water for 8 hours. After that completely drain the water and transfer the green gram into a hot pack for 12 to 15 hours and there you go!!! Your sprouts are ready. It has worked for me. So I felt like sharing.


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