Curried mixed sprouts
This is a fab, very different way to enjoy sprouted pulses.
✨Cooking them lightly keeps their crunch, but takes care of that slight mealiness you get with bigger sprouts like chickpeas and peas when eaten raw.
✨It’s great for breakfast, brunch, lunch, or dinner.
✨Uber-quick – just 15 minutes from door, desk, or bed to table.
✨Full of cheering colour, zippy, zingy, flavour and textural interest (from the range of sprouts).
It’s also a total stormer in terms of its health creds. One serving contains almost half the minimum number of different plants you should eat in a week, nearly 4 of your ≥5-A-DAY, 60% of your recommended daily intake of fibre, and 20g of protein – equivalent to no less than three eggs! All that in just one sitting!! Impressive, eh?!
All those bright colours signal it’s rich in powerfully health-promoting, antioxidant and anti-inflammatory phytochemicals.
It’s prebiotic and probiotic.
If that wasn’t enough, sprouting beans makes them easier on digestion (a definite bean boon, toot toot!💨😉), reduces antinutrients (enzyme inhibitors, phytate, lectins), and makes their nutrients more bioavailable.
Thinking of optimising your health with your diet?
What’s great about it
Nearly half your weekly plant target in one fell swoop (13 or 14 of 30+).
An equally impressive nearly 4 of your ≥5-A-DAY.
Sixty percent of your recommended daily intake of fibre (18g of 30g).
High in plant protein – 20g per serving, equating to 36% of the average man’s protein requirement for the day and 44% of a woman’s.*
Powerfully antioxidant and anti-inflammatory – all those bright colours indicate phytochemicals, plant-based chemicals that give plants their colour and protect us from disease.
Rich in herbs and spices, some of the top richest dietary sources of polyphenols, not only the main source of antioxidants in the diet they also fuel your gut.
Prebiotic (all the gut-healthy fibre and polyphenols) and probiotic (the fermented garlic paste).
*The Reference Nutrient Intake (RNI) for protein for adults is 0.75g protein per kg body weight per day, which equates to 56g/day and 45g/day for men and women of average body weights (75kg and 60kg respectively).
In peak season
You can buy or grow your own bean sprouts year-round.
How many of your ≥5-A-Day: 3.8 per serving
Plant points: 13 or 14 (without/with the optional coconut)
Time
Prep: 5 minutes
Cooking: 8 minutes
Ingredients (per person)
10g/dessertspoon organic ghee (use coconut, avocado or olive oil if you’re dairy-free, coconut oil being the best choice from a flavour-pairing perspective, avo or olive oil if you’re watching your cholesterol levels)
1/8th teaspoon cumin seeds
50g/½ small organic onion, finely diced
50g organic celery, diced (julienned carrot is a nice alternative, but add later along with the spinach)
1 red chilli, deseeded and finely diced (or sub with a pinch dried red chilli flakes)
7g/2 small pieces fresh organic turmeric, grated finely
5g/½ teaspoon fresh organic ginger, grated finely (or blitz the last 3 ingredients in a mini blender)
1/8th teaspoon finely ground Himalayan pink/sea salt
100g/1 heaped cup organic mixed bean sprouts (I use SkySprouts, a mix of red and green lentils, adzuki beans, mung beans, chickpeas and peas, stockists and alternatives below)
50g spinach leaves
Freshly ground black pepper
To finish:
5g-10g/1-2 teaspoons organic lemon juice (add to your own taste, I like fresh, zingy flavours so use the full amount)*
10g/2 teaspoons fermented garlic paste (I use an Indian Garlic Paste, a variant on the Shockey’s Fermented Moroccan Garlic Paste which will be in my book. Meantime, use the Shockey’s original or sub with a clove of minced garlic, added to the pan along with the onion, celery and fresh spices)
5-10g fresh coriander, leaves and stems, roughly chopped
1/8th cup fresh coconut, grated coarsely (optional)
*Do go organic as lemons are on the PAN UK Dirty Dozen list despite their thick peels.
Method
Heat the ghee in a medium pan on medium heat.
Once hot, add the cumin seeds and cook for a few seconds until they begin to sizzle.
Add the diced onion, celery, chilli, grated turmeric and ginger, salt, and sauté until soft, about 5 minutes.
Add the mixed sprouts, season with freshly ground black pepper and sauté for 2 minutes until hot through.
Add the spinach (and julienned carrot if using), stir and cook until the leaves are just beginning to wilt, about 20-30 seconds.
Remove from the heat, stir in the lemon juice to taste, fermented garlic paste, coriander, and grated coconut if using.
Check the seasoning and adjust to taste.
Serve with a protein of your choice.
Recommended products & stockists
Grown in Devon, SkySprouts Organic Mixed Bean Sprouts are available from health food shops across the UK, including Abel & Cole, Eversfield Organic, The Organic Delivery Company, and Planet Organic (currently in the Variety Pack only, not the standalone).
Local stockists include Roots, Fruits & Wholefoods and Natural Balance on Great Western Road.
If you can’t get hold of mixed sprouts, try Good4U Lentil Sprout Mix (sprouted lentils, mung beans, adzuki beans and chickpeas) stocked by Morrisons, Sainsbury’s, Tesco and Waitrose. Note they’ll take less time to cook as the mix is finer/sprouts are smaller.
Or grow your own!
Serving suggestions
Roasted chicken (as pictured).
Great for breakfast, brunch or lunch with a jammy-boiled egg popped on top.
Excellent with a kipper or smoked mackerel – the sharpness and spice cut their richness perfectly.
With any grain to form complete protein. Any grain plus any legume = complete protein. No need to have them in the same meal, the same day is fine. Goes especially well with brown basmati or wild rice.