A healthy breakfast sets the tone for the entire day, providing the body with essential nutrients and energy. For those looking for a light yet nutrient-packed option, sprouts are an excellent choice. They are quick to prepare, especially if sprouted in advance, and can be easily enhanced with vegetables and spices. The germination process boosts the nutritional value of pulses and seeds, increasing their protein, vitamin, and mineral content while improving digestibility.
Moong Dal Sprouts are a breakfast staple for many. Low in calories but rich in nutrients, one cup (about 104 grams) offers around 3 grams of protein, 15% of the daily requirement of vitamin C, and 16% folate, along with improved antioxidant properties.
Chickpea Sprouts are a fantastic vegetarian protein source. One cup (about 140 grams) contains approximately 36 grams of protein, 8 grams of fat, 5% vitamin C, and 40% of the daily value for iron, making them both filling and nutritious.
Lentil Sprouts are easy to make—simply soak lentils overnight, drain, and allow them to sprout for two days. They provide a good amount of protein and are a healthy addition to any breakfast menu.
White Chickpea Sprouts (white gram) are similar in nutrition to black gram sprouts, delivering about 36 grams of protein and 40% of daily iron needs per 140 grams.
Rajma (Kidney Bean) Sprouts are rich in vitamin C and protein, with 184 grams offering 79% of daily vitamin C requirements and 8 grams of protein, making them a potent immunity booster.
Pea Sprouts are lesser known but packed with protein, vitamin C, and folate (vitamin B9), making them a valuable addition to the diet.
Soybean Sprouts, often used in Korean cuisine, provide 9 grams of protein per 70 grams, along with vitamin C, folate, and iron. Sprouting also reduces phytic acid, improving mineral absorption in the body.
Incorporating these seven sprouts into your breakfast rotation not only boosts nutrient intake but also supports digestion, energy levels, and overall health. A simple bowl of mixed sprouts with chopped vegetables and light seasoning can be a quick, power-packed start to your day.
