Sprouts have been an integral part of Indian cuisine may it be in the form of whole sprouts or as flours. A wide variety of dishes like Usals, misals, gravies, or salads are made from sprouts.

What are sprouts? 

Sprouts are seeds that have germinated, like moong, chana, alfalfa, etc. These are rich in enzymes, vitamins, antioxidants and many other health benefits.

How is sprouting done?

• Start with good-quality pulses, nuts, or seeds. Make sure they are raw and not roasted or salted or blanched.
• Before sprouting pulses or seeds, wash them thoroughly before soaking.
• Soak the Pulses/ Nuts/ Seeds in water for a couple of hours.                                                    Remember- The sprouting technique is the same for all but the duration of soaking and sprouting may vary. eg. Nuts require anywhere between 2-8 hrs while pulses and seeds require 8-12 hours or more. Hence determine the soaking time based on which pulses, nuts or seeds you wish to sprout.

• Once soaking is done. The pulses, nuts, or seeds swell up properly. Discard the water and place then in an open vessel or strainer or a muslin cloth.
• The moisture, exposure to the atmosphere, and the right temperature are important for sprouting.
• Sprouting can take anywhere between 2-4 days post-soaking.

Problems that arise while making sprouts

• No sprouting- This mainly happens….
  • If the pulses, nuts, or seeds are not of good quality or have undergone any form of pretreatment.
  • If the soaking has been done for a longer duration even then sprouting becomes an issue.
  • If the temperature of the room is too high or low, the process of sprouting is affected.
• Foul odour/slimy texture – When soaking is done for long periods and the water is not changed frequently, the water becomes slimy, and a kind of foam appears on the surface, leading to a foul odour.

Benefits of sprouting

• Sprouting makes the pulses or grains more edible and easier to digest.
• The process of sprouting improves the bioavailability and digestibility of nutrients.
• It reduces antinutritional factors like phytic acid, enzyme inhibitors, etc.
• Protein quality improves by sprouting.
• As per a study on Cereal sprouts -Sprouting of grains for a certain period causes an increase in the activities of hydrolytic enzymes, improvement in the contents of certain essential amino acids, total sugars, and B-group vitamins, and a decrease in dry matter, starch, and antinutrients but the study also mentioned that all this would depend on several factors like the type of seed, duration of soaking/sprouting, sprouting conditions, etc.
• A study on the germination of wheat shows that germination increases the antioxidants availability.
• Some studies show sprouting reduces glycemic response of certain grains.
• Sprouting enhances the taste and palatability of certain pulses and grains.

How are sprouts used?

• Steam them or have them raw
• Add them to Soups for extra taste, texture and protein
• Cutlets/Patties with sprouts are perfect, especially for picky eaters
• Dosas with a dash of sprouts or made completely with them are good for enhancing protein as well as satiety
• Sprout flours for baking or cooking help improve taste, as well as for a protein boost
• Chaats and bhels with sprouts add the perfect protein punch
• Blending sprouts into spreads and dips is delicious too
• Salads

Word of caution

While sprouts have multiple benefits, they can also harbour harmful bacteria if not sprouted or stored properly. They also are not ideal for everybody. Some people who should be cautious while consuming them include those with gut issues, young children, pregnant women and those with dietary restrictions.

Also, if you’ve learnt something from this blog, check out these blogs on takla, carambola, malabar spinach or shevla too

References

• https://www.ncbi.nlm.nih.gov/pubmed/2692609
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4573095/
• https://www.ncbi.nlm.nih.gov/pubmed/11474896
• https://www.ncbi.nlm.nih.gov/pubmed/1657026
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3899625/
• https://www.ncbi.nlm.nih.gov/pubmed/7971791
• https://www.ncbi.nlm.nih.gov/pubmed/11303459
• https://www.ncbi.nlm.nih.gov/pubmed/8153070