Ingredients (Serves 2)
1 cup mixed sprouts (moong, chickpeas, or lentils)
4 slices of bread (whole wheat or multigrain preferred)
1 small tomato, finely chopped
1 small cucumber, finely chopped
1 small onion, finely chopped (optional)
1–2 teaspoons lemon juice
1–2 teaspoons mayonnaise or Greek yogurt (optional)
Salt and black pepper to taste
Lettuce or spinach leaves (optional)
Butter or olive oil for toasting (optional)
Fresh coriander or mint leaves (optional, for flavor)
Instructions
Prepare the Sprouts:
Wash and boil sprouts lightly for 5–7 minutes (or steam) until tender but still crunchy.
Drain and cool them slightly.
Prepare the Filling:
In a bowl, combine the sprouts, chopped tomato, cucumber, onion, lemon juice, and mayonnaise or yogurt if using.
Season with salt and black pepper.
Optional: Add finely chopped coriander or mint for freshness.
Assemble the Sandwich:
Optional: Lightly toast or butter the bread slices.
Place lettuce or spinach leaves on a slice of bread.
Spread the sprout mixture evenly over the lettuce.
Cover with another slice of bread.
Cut diagonally and serve fresh.
Tips for a Perfect Sprouts Sandwich
Sprout Crunch: Avoid overcooking; lightly steamed sprouts retain their crunch and nutrition.
Flavor Boost: Add a pinch of chaat masala or paprika for extra zing.
Variety: Mix different sprouts like moong, chickpeas, and lentils for a richer taste and nutrition.
Creaminess: Greek yogurt or avocado can be added instead of mayonnaise for a healthier option.
Storage: Assemble sandwiches just before eating to prevent bread from getting soggy.
Health Benefits
High Protein: Sprouts are a rich source of plant-based protein, aiding muscle repair and satiety.
Rich in Fiber: Helps improve digestion and keeps you full longer.
Packed with vitamins & Minerals: Sprouts contain vitamins A, C, K, iron, and calcium.
Low Calorie: Great for weight management when using whole wheat bread and minimal spreads.
Antioxidant-Rich: Sprouts contain antioxidants that support immunity and reduce inflammation.
Heart-Friendly: Low in saturated fat and naturally cholesterol-free.
Disclaimer:
· The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.
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