Boiled Sprouts: Health Benefits And Recipes



Published on: 06-Feb-2023


10 min read


Updated on : 02-Nov-2023




Kajal Tharwani


Boiled Sprouts: Health Benefits And Recipes

Boiled Sprouts: Health Benefits And Recipes

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Sprouts: The ultimate superfood powerhouse!

Sprouts are a fantastic food with high nutritional value. This superfood is created by germinating grains or legume seeds. Sprouts are challenging to overlook when discussing vegetarian protein sources. Due to their high vitamin and mineral content, the tiny germinated seeds are regarded as nutritional powerhouses and keep you away from several medical condition. 

The sprouting process actually increases its nutritional content. It is packed with protein, and low in calories, calcium, fibre, folate, magnesium, phosphorus, manganese, and vitamins C and K. 

It is a popular snack among fitness enthusiasts and people on weight loss diet plans. Sprouts promote good health and are necessary for full development. They aid digestion and blood sugar control and keep you fuller for longer.

Table Of Contents 

1. What Are The Types Of Sprouts? 

2. Nutritional Facts Of Boiled Sprouts 

3. Health Benefits Of Boiled Sprouts 

4. Boiled Sprout Recipe 

5. Dietitian’s Recommendation 

6. The Final Say 

7. FAQs 

What Are The Types Of Sprouts? 

Sprouts come in a variety of varieties. Among the most common types are

1. Bean Or Pea Sprouts 

Mung bean sprouts are perhaps the most well-known. You will recognise them by their white, thin appearance and yellow tail, typical in Asian cuisine such as stir-fry. Soybean, green pea, and lentil are also common varieties.

2. Nut And Seed Sprouts 

With their mild taste, Alfalfa seed sprouts are commonly used in salads and sandwiches. Sunflower, sesame, radish, and pumpkin sprouts are among the other nut and seed sprouts.

3. Vegetable Sprouts  

While fully-grown vegetables are nutritious, their young sprouts are even more so. As a result, many people have started growing microgreens at home. Broccoli, mustard greens (which have a spicy flavour), clover, and beets are examples of common vegetable sprouts.

4. Sprouted Grains  

Common types include quinoa, amaranth, oat, and buckwheat. Sprouted grains are ground into flour or used in cereals and porridge for breakfast.

Nutritional Facts Of Boiled Sprouts 

Sprouts contain a lot of dietary fibre, and the presence of vitamins like K, C, and A makes them a good source of nutrients. Besides, manganese, copper, calcium, and zinc are abundant in these sprouts, making them nutritious food. 

Sprouts opened and consumed within one week are high in enzymes, improving the body's immunity. Moreover, vitamin E can be found in significant amounts in the grain. There is also plenty of potassium and folic acid.

Health Benefits Of Boiled Sprouts 

Health Benefits Of Boiled Sprouts

There are many health benefits of boiled sprouts, some of them are as follows:

1. Packed With Fibre 

100 g of boiled sprouts contain 1.8g of fibre. A study on two types of seeds (barley and canola) discovered that sprouting increases the fibre content of barley seeds more than canola seeds.Fibre promotes satiety (a sense of fullness) and aids in weight loss. It also aids in weight loss by suppressing your appetite.

2. Low In Calories 

Boiled sprouts have very few calories. For example, 100 g of sprouts has only 30 kcal of energy.

A study of obese premenopausal women found that a low-calorie diet with a daily sweet snack leads to weight loss, hip circumference, waist circumference, and body fat percentage reduction.

3. Rich With Proteins 

Plant-based protein can be found in raw or lightly cooked sprouted grains or legumes. Protein is especially abundant in boiled lentil sprouts. For example, boiled moong sprouts have 32 g of protein per 100 g. Sprouting or germination also improves the amino acid profile of grains, which is essential for overall health.

According to a study published in the European Journal of Obesity, people on a high-protein diet lose more weight than people on a standard-protein diet. Another study on overweight or obese women found that boiled peanut sprouts help reduce abdominal fat (waist circumference) and LDL cholesterol levels.

4. Resolves Hunger Pangs 

Including sprouts in your daily diet helps you control your hunger and keeps your stomach fuller for longer. A study conducted in India discovered that foods high in nutrients, particularly fibre, fill your stomach for longer and reduce unnecessary food intake. 

As a result, it reduces hunger and prevents binge eating. The formula is simple: less binge eating equals less weight gain.

5. Keeps Gut Happy! 

The sprouting process triples the soluble fibre content of grains, which aids in constipation relief. Besides, sprouting seeds produce proteases (protein-digesting enzymes) that aid in the digestion of animal protein. Another study from the University of Life Sciences found that the antioxidant content of broccoli sprouts improves gastrointestinal health. When your digestive system is strong, you are less likely to accumulate toxins in your body, which leads to weight loss.

Boiled Sprout Recipe 

It is a widely consumed, delicious and easy-to-cook recipe. Read on to know! 


  • Green gram- 2 tbsp 
  • Chickpea- 1 tsp 
  • Brown chickpeas- 1 tbsp 
  • Moong dal- 1 tsp 
  • Lobia- 1 tbsp
  • Black pepper- 1 tsp 
  • Tomatoes- 1 tsp, chopped 
  • Coriander- 1 tsp, chopped 
  • Mint leaves- 1 tbsp 
  • Salt, as per taste 

 Preparation Method 

1. Soak all of the grammes for 12 hours in water.

2. Strain the water from the grammes after 12 hours.

3. Wrap these grammes in a cotton cloth and place them in the microwave or any corner of the slab.

4. After 12 hours, you will notice sprouting beans that are ready to be prepared. Store any leftover sprouts in an airtight container and refrigerate them for later use.

5. Boil them in the microwave for 10 minutes or on a low flame for 7 minutes.

6. Strain them and leave them in the strainer.

7. Black pepper, salt, chopped tomatoes, coriander, and mint leaves are optional.

8. Serve the salad for breakfast or lunch, or add it as a snack in the evening.

Dietitian’s Recommendation 

Boiled sprouts are an excellent low-calorie, high-protein weight-loss snack. They can also be consumed either cooked or raw as well. In addition, sprouts can be added to salads or stir-fried to boost their nutritional value and fibre content. Try and include sprouts at least once in your meals.

- Dietitian Lavina Chauhan 

The Final Say 

Sprouts are high in fibre and protein while low in calories and fat. Sprouts are extremely healthy and nutritious, but many people have difficulty digesting them and suffer from acidity. Those who are unable to consume it raw can boil it. 

Including them in your meal plan may improve digestion and reduce those pesky hunger pangs that cause you to overeat. Sprouts can be eaten cooked or raw, alone or combined with other foods in salads or other recipes.


1. How much protein is in cooked sprouts?

One cup of mung bean sprouts contains 3 grams of protein.

2. Which are better, raw or cooked sprouts?

Experts say raw sprouts are even more difficult to digest than cooked ones. This is because your body might be unable to absorb all the nutrients of the seeds and beans in their raw form. Cooking the sprouts slightly makes the nutrient more accessible to the body.

3. Does cooking destroy nutrients in sprouts?

You may lose some vitamins and minerals when you overcook sprouts, but you still get most of the nutrients they contain, just to a lesser amount. Boiling, oven-roasting and steaming sprouts are more cooking options for less nutrient loss.

4. Can we eat boiled sprouts daily?

Yes, Including sprouts in your daily diet may also benefit your heart. That is mainly because fibre content in sprouts may reduce risk factors for heart disease, such as high blood cholesterol levels.

5. What is the best time to eat sprouts?

Eating sprouts from breakfast to noon is best because these complex foods can provide you with a ton of energy that can fuel you for an entire day. Sometimes, sprouts might make you restless when eaten at night because you would still be digesting the sprouts as you sleep.

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