Sunday, December 6, 2015

Wheat Sprout Usli/Stir fry

A delicious, spicy and very nutritious dish that can be eaten as a salad or as a side dish with our popular south Indian lunch/dinner.

Wheat sprouts are more in nutrient density than regular wheat. When you sprout wheat for 3-4 days, most of the carbohydrate in wheat is converted to natural sugars making it a healthier option. The vitamin E content can increase 300%, vitamin C increase 600%, and the B vitamins have been found to increase from 20% to 1200%, with B17, the ‘anti-cancer vitamin’ 100% more than in unsprouted seed. The protein content increases by 300% in the third day of sprouting, compared to the unsprouted wheat seed.
(Info source:

Wheat and Sprouted wheat
Also, wheat sprouts are a healthy option for people with Diabetes. It controls blood sugar levels and keeps cholesterol levels to minimum. Make sure the wheat is soaked for at least 3 days and should be washed everyday. You can either wait for the sprouts to grow a little long if you want it to be less chewy, but I prefer 1/8" of growth. For me, wheat sprouts is an important part of my weight loss diet. A simple serving keeps me full for at least 4-5 hours. You can actually eat the sprouts raw but cooking them will make digestion easier. You can add the sprouts in soups, toss them in your salad, even add them to any vegetable stir fry or eat alone as a morning cereal. Here is a simple recipe that I prepare regularly.

Nutritional Information  (Approx) (per serving)
Energy  99 Calories
Fat 1 %
Carbohydrates 7 %
Dietary Fiber 2 %
Sodium 0 %
Vitamin A 0 %
Vitamin C 2 %
Calcium  1 %
Iron  6 %
Potassium 2 %
Protein 4 Grams
Sugar 0 Grams

Wheat Sprouts  1 cup
Water to sprinkle
Salt as per taste
Curry leaves a handful
Oil 2 teaspoons
Mustard seeds 1/2 teaspoon

To Grind:
Coconut chopped or grated 1/2 cup
Green chillies 2
Coriander leaves a small bunch
Ginger grated 1 teaspoon
Garlic 2-3 cloves

  • Chop the coconut to small pieces.
  • Grind the ingredients listed under "to grind" with little or no water. 
  • Heat oil in a pan, add mustard seeds. When they start to splutter, add coriander leaves.
  • Add the wheat sprouts, sprinkle some water and cover the lid. Cook for 6-7 minutes.
  • Keep mixing every few minutes and simmer when the sprouts look transparent. Check if the sprouts are cooked enough and soft.
  • Add the ground mixture and salt. mix well. Cover the lid and fry for another 3-4 minutes until the raw coconut smell is gone. Serve hot.

  • The sprouts will be a little chewy no matter how long you cook. So, if you want it to be soft and not at all chewy, grind the sprouts to pieces (Just a spin in your mixer will do) and then cook them.
  • You can skip the coconut if you want. Also, you can add cooked veggies while frying for a mix veggie sprouts stir fry.

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