Sprouts stir-fry, a spicy stir-fry version of the famed chana masala. Sprouts are a good source of protein, calcium and iron. Iron and folic acid builds hemoglobin and blood that is required to provide oxygen whereas protein and calcium are required for the growth, maintenance and wear and tear of muscles. All these nutrients play an important role in keeping you energetic and physically fit.

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Makes 4 servings

Ingredients

2 cups soaked and boiled mixed sprouts
2 tsp oil
1 tsp finely chopped ginger (adrak)
2 tsp finely chopped garlic (lehsun)
1 tsp green chilli paste
1 cup chopped tomatoes
1 tsp black salt (sanchal)
1/2 tsp dried mango powder (amchur)
2 tsp chole masala
salt to taste
1/4 cup chopped coriander (dhania)

Method

  1. Heat the oil in a broad non-stick pan, add the ginger, garlic and green chilli paste and sauté on a medium flame for a few seconds.
  2. Add the tomatoes, black salt, dried mango powder, chole masala and 1 tbsp of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  3. Add the mixed sprouts and salt, mix well and cook on a medium flame for another minute.
  4. Add the coriander and mix well.
  5. Serve immediately.

Nutrition Value

Value per serving % Daily Values
Energy 113 cal 6%
Protein 5.6 g 10%
Carbohydrates 15.4 g 5%
Fiber 4.7 g 19%
Fat 3.2 g 5%
Cholesterol 0 mg 0%
VITAMINS
Vitamin A 286.5 mcg 6%
Vitamin B1 (Thiamine) 0.1 mg 10%
Vitamin B2 (Riboflavin) 0.1 mg 9%
Vitamin B3 (Niacin) 0.7 mg 6%
Vitamin C 13 mg 32%
Vitamin E 0 mg 0%
Folic Acid (Vitamin B9) 27.5 mcg 14%
MINERALS
Calcium 63.7 mg 11%
Iron 1.8 mg 9%
Magnesium 45.8 mg 13%
Phosphorus 78.3 mg 13%
Sodium 10.5 mg 1%
Potassium 215.9 mg 5%
Zinc 0.5 mg 5%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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