Mixed Sprouts | How To Make Mixed Sprouts
Introduction
Mixed sprouts, yaani sprouted beans aur lentils ka ek mix, na sirf healthy hai balki kaafi tasty aur versatile bhi hai. Is recipe ke andar aapko milegi health ke saath saath taste bhi, jo aapke daily diet mein ek nutritious add-on ban sakta hai. Aajkal ke busy lifestyle mein hamari diet ka healthy hona bohot zaroori hai, aur mixed sprouts ya sprouted health mix ismein madadgar sabit hota hai. Yeh ghar pe banana asaan hai aur ye aapke budget ke andar bhi aata hai.
Mixed Sprouts Kaise Banaye: Ek Nazar Mein
Mixed sprouts ko banane ka tarika kaafi simple hai, aur ye breakfast, snack ya salad ke roop mein enjoy kiya ja sakta hai. Mixed sprouts mein protein, fiber, vitamins, aur minerals kaafi high quantity mein hote hain jo aapke overall health ko boost karte hain. Ye recipe aap ghar pe asaani se try kar sakte hain, bas kuch ingredients aur thoda sa patience chahiye hota hai.
Mixed sprouts banane ke liye aapko kuch basic beans aur lentils ki zaroorat hai. Yeh kuch easy steps ko follow karke aap asaani se mixed sprouts bana sakte hain.
Step 1: Ingredients Taiyaar Karein
Mixed sprouts ke liye aapko chahiye:
- Moong Beans (Hara Moong) – 1/4 cup
- Chana (Chickpeas) – 1/4 cup
- Moth Beans – 1/4 cup
- Masoor Beans (Lentils) – 1/4 cup
- Water – Soaking ke liye
Step 2: Beans aur Lentils Ko Soak Karein
- Sabse pehle, sabhi beans aur lentils ko alag-alag wash karke clean karlein.
- Phir inhe ek bade bowl mein daal kar pani mein soak karne ke liye rakh dein. Iska soak time approximately 6-8 hours hai ya overnight bhi rakh sakte hain.
Step 3: Drain aur Rinse Karein
- Soak hone ke baad, pani ko nikaal dein aur in beans ko phir se thoda wash karlein.
- In soaked beans ko kisi soft cotton cloth ya ek sprout maker mein daal dein, aur inhe dark aur warm place mein rakh dein.
Step 4: Sprouting Ka Process
- Beans ko 8-12 ghante tak sprout hone dein. Sprouting ka ye process temperature aur humidity par bhi depend karta hai.
- Jab sprout dikhaai dene lage toh aapka sprouted health mix ready hai. Inhe refrigerator mein 2-3 din tak store kiya ja sakta hai.
Sprouted health mix, jise mixed sprouts bhi kehte hain, mein bohot saare nutrients hote hain jo body ke liye kaafi faayademand hain. Aayein iske kuch important health benefits ko samjhte hain:
- High in Protein: Mixed sprouts mein protein ki matra high hoti hai jo body ke tissues aur muscles ko repair aur grow karne mein madad karti hai.
- Rich in Fiber: Fiber digestion mein madadgar hota hai aur weight management mein bhi role play karta hai.
- Boosts Immunity: Sprouted health mix mein vitamins aur antioxidants hote hain jo immune system ko strong banate hain.
- Heart Health ke Liye Faaydamand: Mixed sprouts mein fiber aur antioxidants hote hain jo cholesterol levels ko control mein rakhte hain aur heart health ko improve karte hain.
- Helps in Blood Sugar Control: Yeh sprouts low glycemic hote hain jo blood sugar ko regulate karne mein help karte hain.
3. Table – Nutritional Value of Different Sprouts
| Sprout Type | Calories | Protein | Fiber | Vitamins & Minerals |
|---|---|---|---|---|
| Moong Beans | 30 kcal | 3 g | 1.5 g | Vitamin C, Iron |
| Chickpeas | 45 kcal | 4 g | 2 g | Calcium, Magnesium |
| Moth Beans | 40 kcal | 3.5 g | 1.2 g | Iron, Vitamin B6 |
| Lentils (Masoor) | 35 kcal | 3 g | 1 g | Vitamin A, Folate |
4. Tips to Make Perfect Mixed Sprouts
Mixed sprouts ko banane mein kuch basic tips ka dhyan rakhne se aapka sprouting process successful hoga aur quality bhi achchi hogi.
- Fresh Beans Ka Use Karein: Always fresh aur high-quality beans ka hi use karein taaki sprouting fast aur effective ho.
- Proper Soaking Time Rakhein: Beans aur lentils ko proper soaking time dena zaroori hai, taaki wo achche se hydrate ho jaayein aur easily sprout ho paayein.
- Dark and Warm Place mein Rakhein: Sprouts ko light aur moisture se door, dark aur warm place mein hi rakhein.
- Regularly Check Karein: Sprouts ko 8-10 ghante ke baad check karte rahein taaki wo sahi tarah se sprout ho rahe hain ya nahi.
- Store Properly: Sprouts ko banne ke baad ek airtight container mein fridge mein store karein. Inhe 2-3 din tak fresh rakh sakte hain.
Q1: Kya Mixed Sprouts Weight Loss mein madadgar hote hain?
A1: Haan, Sprouts fiber aur protein mein high hote hain, jo appetite ko control karte hain aur weight loss mein madadgar hote hain.
Q2: Mixed sprouts ko kitni der tak store kiya ja sakta hai?
A2: Sprouts ko refrigerator mein 2-3 din tak store kiya ja sakta hai. Fresh sprouts khaana zyada healthy hota hai.
Q3: Kya Mixed Sprouts ko cook karna chahiye?
A3: Cooked aur raw dono tarah se sprouts khaaye ja sakte hain. Cooking se kuch vitamins aur minerals lose ho sakte hain, isliye raw ya lightly steamed best hote hain.
Q4: Sprouted Health Mix kya hota hai?
A4: Sprouted health mix mein alag-alag beans aur lentils hote hain jo sprouted hote hain. Yeh body ko essential nutrients provide karte hain aur overall health ko improve karte hain.
Q5: Kya sprouting process mein koi specific temperature chahiye?
A5: Sprouting ke liye moderate temperature aur humidity ideal hota hai, kyunki ye sprouts ko jaldi aur effectively grow hone mein madad karta hai.
Conclusion
Mixed sprouts ya sprouted health mix aapke daily diet mein ek healthy aur nutritious add-on ban sakta hai. Yeh recipe banane mein simple hai aur ye aapke meals ko aur bhi wholesome bana deti hai. Is mein fibers, proteins, vitamins, aur minerals ka accha combination hota hai jo overall health ko boost karta hai. Toh is baar ghar pe mixed sprouts banayein aur apne diet ko healthy aur tasty banayein!
