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Copyright © 2025 Foodies Only
Copyright © 2025 Foodies Only
6 Min
14/01/2026
With the rush of daily life and the goal to eat well and meet all your nutritional requirements, chances are there are always extras to whatever you are making. Apply this logic to soaked seeds, grains and legumes, like a sprouts mix that has green moong, chana, horse gram, moth and more, and there tends to be a lot of leftovers. Instead of having just salad for the foreseeable future, use the same mix to make a variety of dishes.
As per the World Food Programme, nearly a fifth of all food produced each year is wasted or lost before it is even consumed. This is your cue to use those leftovers, especially sprouts. But not in a ‘oh-I-must-eat-this-again!’ dreadful way that makes you roll your eyes. Instead, use the same bunch of ingredients to make different dishes. Further data from the same source shows that most wastages happen in the kitchen itself, especially in rich countries – some spoil in the fridge, and some outside when it remains uneaten. So, use this opportunity to use that bunch of mixed sprouts in dishes that are delicious and hearty, for every day of the week.
A classic Maharashtrian preparation, usal uses sprouts in all their glory. For this dish, you can use your leftover sprout mix (sprouted moong) and simmer it into a spicy and tangy curry, which you can eat with bhakri, pav, or steamed rice. Usal uses onions, tomatoes, and a fragrant blend of spices including goda masala, turmeric, and red chilli powder. Sprouting increases protein availability by approximately 30%, making it an excellent choice for vegetarians seeking quality protein and calcium sources.
Transform your leftover sprouts into crispy, golden tikkis that make the perfect snacks. Making the tikkis with mixed sprouts is a healthier alternative to just aloo tikki, offering significantly more protein and fibre while maintaining the signature crispy crunch. For these, coarsely mash some of the sprouts while leaving some whole for texture. Combine with boiled potatoes, breadcrumbs or oats, and spices. Then add the finely chopped onions, green chillies, and fresh coriander. Shape the mix into patties and deep fry or air fry. To add more protein, add grated paneer into the mix.
Parathas are a beloved, indulgent flatbread and come with a range of stuffing. While sprouts might not be a staple, you’ll get a delicious batch by using them as stuffing. Sprouts are protein-rich, making a complete meal that's both satisfying and nutritious. To create the filling, sauté leftover sprouts with minimal oil and toss them in spices. Let the mixture cool before stuffing. You can also mix in some mashed potatoes if needed to help the filling stay softer within the paratha.
Sandwiches get a nutritious upgrade when filled with spiced sprouts. This is popular among the health-conscious crowd, looking for quick, protein-packed meals that don't compromise on flavour. First, prepare the sprouts filling with sauteed onions, tomatoes, capsicum, and green chillies, seasoned generously with masalas. To make the sandwich, spread mint chutney or hung curd on bread slices, add the spiced sprout filling, layer with cheese, and grill. It's perfect for breakfast, as an after-school snack for kids, or as a light dinner option.
Kadhi is a tangy curry popular across India, especially in the Northern and Western regions, for its delicious yoghurt-filled deliciousness. It gets a protein boost from the sprouts and makes for a dish that's both comforting and exceptionally healthy. This dish comes together quickly, for it can be made in a pressure cooker. The tempering goes first, then the sprouts with water and some spices, which are pressure-cooked till soft. The kadhi is prepared as usual, and then the sprouts are added. If the sprouts quantity is too little for a whole dish, they can be added to the kadhi along with pakoras (fritters) to make it a more hearty North Indian dish.
Maharashtra’s most beloved breakfast street food is misal pav. Pav refers to the buns. And misal is a spicy, watery curry made with a lot of sprouts! Authentic misal consists of sprouted legumes cooked in a spicy curry, topped with farsan (a local crunchy mix), chopped onions, tomatoes, coriander, and served with pav. The spice mix for misal is what sets it apart. A blend of goda masala, red chilli powder, coriander-cumin powder, and garam masala creates the signature flavour. Cook the leftover sprouts and add them to this spiced onion-tomato gravy until they absorb all the aroma.
Mumbai’s beloved roll, the Frankie, is usually made with a filling of either potatoes or meat. Now, while adding sprouts as a filling is unheard of, it should not deter you from experimenting. You can add onions, capsicum, tomatoes, and your choice of vegetables, along with the leftover sprouts, to make the masala. Add chicken or paneer pieces to make it a familiar and more fulfilling mix. Then wrap the soft paratha around the filling, and you have the perfect food for lunch boxes, picnics, or quick dinners. Frankie makes sure that you get the usual healthy sprouts in a street-style garb.
When you prepare sprouts, you're already investing time and effort into soaking and germinating seeds. Letting them go to waste not only squanders that effort but also discards valuable nutrition. By finding creative ways to use leftover sprouts, you're maximising both the nutritional and economic value of your groceries.
