Ayurveda Awareness

Discover Six Top Tips for Managing Stress in our FREE eCourse

Sprouts: An Ayurvedic Superfood

Sprouts are superfoods that you can easily include in your daily diet! Ayurvedic practitioners, nutritionists, and holistic health coaches highly recommend the power of sprouts because of its nutritional value and numerous health benefits.

Sprouts are considered as super foods as they help in digestion, help lower blood sugar levels, and are linked to reducing the risk of heart disease and many more.

Generally, most edible grains can be sprouted, such as grains, seeds, and legumes.

How to Sprout

To sprout, you don’t need much, just a jar or container, cloth, and pure water can do. Before anything else, ensure that the grains, seeds, and legumes you are using are of quality. Make sure that they are of sproutable type. An example of a non sproutable are soya beans as they become sour. We highly recommend to use grains that are organically grown and avoid those that are chemically treated as this affects the germination rate.

Step 1: Wash the seeds/ grains thoroughly until the water turns clear. I may keep writing seeds below, but same is true for grains and legumes. I make sprouts from mung beans, muth daal  or horse gram almost every day and they are all legumes.

Step 2: Soak the seeds overnight in a container of water. Ensure that your container has space for expanding, as the seeds will expand in about four to eight times their original size. Cover the container. The duration of soaking varies according to the seeds, beans or legumes you used. Smaller seeds can be soaked at a shorter time (5 hours) while beans and grains usually for overnight.

Ayurvedic Diet

Step 3. The following morning, drain the water and rinse the seeds again. Now transfer them to a jar and cover the jar with cheesecloth or window screen flywire mesh, with a couple of rubber bands to hold the cloth or wire in place. I prefer using wire and rubber bands as I don’t need to open the jar. Twice a day I just add some freshwater, rinse the seeds and throw the water so the seeds are moist. I keep the jar horizontal on my kitchen window sill.

Sprouting varies according to the temperature and humidity but in most common cases, the seeds are germinated and ready to eat in 2-3 days.

Step 4: Serve as you would like.

Top health benefits of sprouts according to different sources

  1. Aids in Digestion
  2. Strengthens the immune system
  3. Reduce Acidity
  4. Rich in antioxidants
  5. Good for the heart with its omega 3-fatty acids content.
  6. Great for eyesight
  7. Aids in weight loss
  8. Boosts blood circulation
  9. Reduces high level of acidity
  10. Reduces allergic reactions
  11. Relieve cold sores
  12. Best for eye care

Sprouted Mung Salad Recipe

Ayurvedic Recipe


1 cup mung sprouts
1 lebanese cucumber
1 small tomato
1 celery stick
1 carrot
2 tbsp. chopped fresh coriander
Salt to taste
1 tbsp. lemon juice


Dice cucumber, tomato, celery, stick finely. Grate carrot. Add sprouts. In winter, you can steam them for 30 seconds if you like, depending on your body type, but you don’t need to. Mix all the ingredients together. Add salt, pepper, lemon juice and any herbs like coriander or mint if you like.

I also make a variety of sprouts and then grind them, adding grated vegetable to it and use the batter for making savoury pancakes – great, healthy breakfast or snack.


About The Author

Picture of Neerja Ahuja

Neerja Ahuja

Neerja is a Trained Consultant, Yoga Therapist and Course Facilitator since 2001, teaching Ayurveda and running her clinical practice. Principal Consultant, Director and Course Facilitator at Ayurveda Awareness Centre (AAC) www.ayurveda-awareness.com.au , Adv. Dip. in Ayu., Dip in Human Values , M.A. (Mathematical Statistics), Grad. Dip. (Computing)

Follow Us

Join Our Neswletter

Learn Ayurveda

Previous slide
Next slide

Related Reads

The Vital Importance of Detoxification

Detoxification isn’t just a luxury; it’s a necessity for vibrant health and longevity. By committing to regular detoxification practices, we can unlock our body’s full potential and enjoy a higher quality of life. This transformative journey not only improves our physical health but also brings mental clarity and emotional balance.

Read More »
Nurturing Mental Well-being through Ayurveda

Nurturing Mental Well-being through Ayurveda

In the fast-paced rhythm of modern life, the need for and quest for mental well-being have become increasingly crucial. The ancient science of Ayurveda offers a holistic approach to achieving balance in mind and body. So, let’s take a journey through Ayurveda’s principles and practices and their impact on mental health.

Read More »

Subscribe to our Newsletter

Subscribe to our monthly newsletters to be in the loop on everything Ayurveda!