Mixed sprouts bhel
Warm sprouted grams tossed with onion, tomato, garlic, chilli and lemon
A warm, protein-rich and low-calorie bhel of mixed sprouts (green grams, bengal grams and moth beans) quickly cooked with cumin, onion, garlic, ginger, green chilli, tomato and spices, then finished with lemon and coriander. Ready in 15 minutes; serve hot as a snack or light meal.
- Total time
- 20 min
- Difficulty
- easy
- Serves
- 4
Ingredients
Method
0/5 doneStep 1: Parboil 2 cups mixed sprouts (green grams, bengal grams, moth beans) in a saucepan of boiling water for 3–4 minutes, then drain.
4 minStep 2: Heat 2 tbsp olive oil in a pan, add 1 tsp cumin seeds and 1 onion and fry for 1 minute.
1 minStep 3: Add ½ tsp fresh ginger, 4 cloves garlic and 2 green chillies and fry for a few seconds.
Step 4: Stir in 2 tomatoes, ¼ tsp ground turmeric, 1 tbsp fresh coriander and ½ tsp chilli powder and cook for 1 minute.
1 minStep 5: Mix in the sprouts, 1 tsp lemon juice and ½ tsp salt and cook for 1 minute. Serve hot.
1 min
Nutrition per serving
- Calories
- 170 kcal
- Protein
- 9 g
- Carbs
- 20 g
- Fat
- 7 g
- Fibre
- 7 g
Nutrition values are estimates.
KrazyBadal
Good to know
- How long does mixed sprouts bhel take?
- About 20 minutes in total: 10 minutes to prepare and 10 minutes to cook.
- How many people does it serve?
- 4 as written. Change the servings above the ingredients and every amount scales to match.
- Is it vegan?
- Yes. It has no meat, fish, dairy or eggs.
- Is it gluten free?
- Yes, as written. Check the labels on stock, sauces and spice mixes, which sometimes contain gluten.
- What can I use instead of cumin seeds?
- Ground cumin, three quarters of the amount (add it with the other ground spices, not to hot oil first).
- What can I use instead of onion?
- 2 shallots per onion.
Reviews
No reviews yet. Be the first to cook it.
Rate this recipe
Sign in to rate and review this recipe.
You might also like
Potato chakri
Potato chakri are crisp, light spirals made with rice flour and boiled potato, flavoured with ginger, chilli, lemon, sesame and coriander. The potato makes them extra tender-crisp. They keep for about 3 weeks in an air-tight container, so make them ahead for Diwali or guests.
Masala khakhra
Khakhra are thin chapaties roasted slowly on a griddle until they turn crisp, like a cracker. This masala version adds gram flour, fresh fenugreek, turmeric and chilli to the wheat dough. They are a light Gujarati breakfast or tea-time snack, and lovely with pickle, chutney or a smear of butter. You can also make them in a roti maker.
Bean sprouts
Sprouting whole green grams makes them crunchier, quicker to cook and more nutritious. All you need is muslin, water and a warm spot, and they're ready in 3–4 days. Use them in salads, bhel, usal and stir-fries. Any other whole pulse sprouts the same way.