Ever heard the saying, “Good things come in small packages”? It couldn’t be more true for sprouts! These little powerhouses are packed with nutrients. Imagine including a crunchy sprouts salad in your daily routine—not only is it delicious, but it’s also loaded with essential nutrients. Sprouts come in a variety of types, from crunchy to mild, each with unique benefits for your health. It’s one of those salads that’s versatile, delicious, and incredibly healthy. And the best part? Sprouts are easy to grow right at home!
Light and refreshing, sprouts provide energy, support digestion, and offer so much more. Let’s dive deeper into the sprouts salad benefits, how to make sprouts salad and all the ways you can use sprouts to help maintain a balanced diet.
Nutritional Profile:-
Sprouts are little plants that have just begun to grow. They are nutrient-dense. Let’s take a look at the nutritional profile of sprouts:-
- Iron - Iron is essential for the body’s various functions. One of those important functions is the transfer of oxygen from the lungs to other parts of the body. The transferred oxygen further helps in the production of energy. If a person lacks iron, he may feel fatigued.
- Magnesium - Magnesium is necessary for the production of energy within the cells. Along with this, magnesium contributes to muscle functioning, heart health and bone health.
- Phosphorus - Maximum amount of phosphorus in our body is present in bone and teeth which means it works similarly to calcium. Additionally, it supports cell growth and maintenance of pH level.
- Vitamin K - It produces a very essential protein that is necessary for blood clotting. If your body does not have a sufficient amount of Vitamin K, then a small cut can lead to excessive bleeding.
- Vitamin C - This vitamin is a favourite to many people who are really conscious about their skin health as vitamin C supports collagen synthesis. Moreover, it boosts the immune system and acts as one of the good antioxidants.
- Vitamin B - B vitamins are essential for energy production, red cell production, heart health and DNA synthesis.
Sprouts Salad Benefit
- Prevents Chronic Diseases – The antioxidants in sprouts help protect our cells from damage caused by free radicals. These free radicals are responsible for many chronic diseases, including cancer and heart disease.
- Aids Digestion – Sprouts are rich in fibre as well. The presence of fibre is helpful in digestion and bowel movement as fibre absorbs the water content and solidifies the stool which is easy to pass. Not only this, but sprouts also have certain enzymes which help in the breakdown of food.
- Weight Management – For those who are looking forward to adding a healthy addition with low calories in their diet in order to lose weight, then sprouts are the food for you. As supports have high fibre, they will help you to remain full for longer hours which will prevent multiple eatings.
- Sugar Control – For diabetics, sprouts are healthy as well because sprouts have low glycemic index and fibre which will regulate the blood sugar level.
Types of Sprouts
- Lentil Sprouts – You can sprout a variety of lentils and each variety of lentils has its own taste with multiple benefits. The most popular are green and brown lentils because of their mild taste and versatility.
- Radish and Sunflower Sprouts – Radish sprouts bring a spicy and peppery flavour however, sunflowers are mild and nutty in taste, offering a good dose of protein and healthy fats.
- Broccoli Sprouts – Sprouts are a powerhouse of nutrients, that offer antioxidants, anti-inflammatory, and detoxification benefits.
- Mung Bean Sprouts – Mung Bean sprouts are rich in protein along with essential nutrients and minerals which make you more healthier.
- Chickpea Sprouts – Chickpea sprouts are one of the most popular legumes around the world. It is one of the best ways to boost your nutrition.
How to Make Sprouts at Home?
The procedure is easy to make sprouts at home. Firstly, you need to soak the chosen sprouts overnight which will help them to become softer. After that, you need to drain and rinse them properly the next morning. Now you have to keep the soaked seeds in a sprouting jar with a breathable cloth over it. Remember that these should be kept in a darker place and keep changing water every 8 to 12 hours. Different sprouts take different time to grow. On an average, sprouts are ready to eat in 3 to 5 days.
Additional Tips
- Use clean utensils to prevent bacterial contamination.
- Keep rinsing to keep them fresh.
- Once they are sprouted, keep them in the refrigerator to keep them for long hours.
How to make sprouts Salad at home?
When it comes to how to make sprout salad at home or sprouts salad recipe, there are so many ways to prepare it. However, I’d love to share my personal favourite, one I’ve enjoyed for years. It’s not that I haven’t tried others, but this one always wins me over. So, here’s the recipe—simple yet absolutely delicious!
1 Prepare the sprouts
2 Chop the vegetables of your choice like cucumber, onion and tomato. You can use avocados or carrots if you like.
3 Now you have to combine the ingredients.
4 After that, dress the salad with olive oil and a squeeze of lemon for a tangy flavour. You can add various spices as well like salt, pepper, cumin powder, etc.
5 Time to gently toss the ingredients to get them mixed well.
6 Ready to be served. You can have it as a healthy snack, lunch or a side dish.
Dig in and enjoy every bite of the healthy salad.
Conclusion
Sprouts Salad is one of the foods that take minimal effort but has immense benefits to contribute to your health. The sprouts are versatile, delicious and nutrient-dense. From strong teeth to a healthy heart, sprouts support it all! You just need to include them in your diet.
Now go and try various sprouts to find the right one for you and enjoy all the benefits from it.