Raw Vs. Cooked: What Is The Right Way To Eat Sprouts?


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We have all heard about the sprouts’ health quotient, but how do we eat it? There have been concerns about this question for a long time, and there is no correct answer. Eating healthy is not just gathering the right ingredients, it also involves eating it in the right way. This means having the correct portion, cooking at the right temperature, with precision, and eating it the right way. 

All these practices may require twists and turns for a layman, but someone who is health-conscious will surely put in the effort. You require hours and hours of research, consulting with the experts, and then concluding by eating the sprouts raw or boiled. 

In this blog, we are going to understand the benefits of eating raw and boiled sprouts, and some interesting recipes that you can try with sprouts. So, if you are someone who is looking for the answer to this debate, then this blog is for you.

Benefits Of Eating Raw Sprouts

Benefits Of Eating Boiled Sprouts

Sprouts are nutritious, whether eaten raw or boiled, as they contain protein, magnesium, manganese, folate, phosphorus, and Vitamins C and K. It is low in calories and high in fiber which keeps you full for a longer period. It is very beneficial to control blood sugar levels and aid in digestion. 

Retains Nutrition

Unlike boiled sprouts, raw sprouts retain the nutrient content and also help in absorbing other nutrients. When consumed with legumes, vegetables, and grains it helps to absorb all the nutrients of the ingredients. 

Good For Heart Health

Raw sprouts are a major benefactor in controlling blood pressure and reducing the risk of developing heart conditions. Individuals with type 2 diabetes and obesity also gain from sprouts as they support good cholesterol and decrease bad cholesterol.

Adds A Crunch To Your Meal

Having a healthy bowl of sprouts with almonds in the morning refreshes your body and mouth. The more you chew the more you can digest the food easily. So, the crunchy raw sprouts are not only good for your health but also your oral health. With this, your brain also receives the message that you have been eating a proper meal and will be good for the next couple of hours. This also helps in weight management.

Benefits Of Eating Boiled Sprouts

Apart from the nutritional content, sprouts easily decay and cause health issues. Let us take a look at the benefits of eating the boiled sprouts.

Not Good For Individuals With Indigestion

Elderly people in particular have a hard time processing raw food because of their old age and poor digestion. They are often recommended to eat soft or boiled food that provides essential nutrients and are easy to pass through their system. The fiber present in the boiled sprouts is perfect for satiety and weight loss journey.

Boiled Sprouts Are Safer Than Raw Sprouts

There are instances where sprout seeds are not allowed to germinate fully and are removed from the mother plants. In this process, the sprouts are unhealthy and exposed to harmful bacteria. This bacteria can cause food-borne diseases like salmonella or E. coli. To be on the safe side, it is advised to boil the sprouts and eliminate the risk of eating dust, germs, or any bacteria. 

Easy To Mix With Other Meals

This may not be a strong point, but boiled sprouts can be mixed with various dishes, unlike raw sprouts. With the recipes of raw sprouts, the primary ingredient is sprouts and you can taste nothing more than sprouts. But with boiled sprouts, there are other tastes at play and you can enjoy more out of it.

Healthy Recipes With Sprouts

There are various recipes that you may have come across with sprouts, but our choice of recipes will enhance your taste buds and promote well-being.

Quinoa and Sprout Salad

Start your fitness adventure with a clean quinoa and sprout salad. Combine cooked quinoa with a medley of sprouts, cherry tomatoes, cucumber, and bell peppers. Drizzle with a zesty lemon vinaigrette and garnish with clean herbs like mint and parsley. This nutrient-packed salad offers a wholesome balance of protein, fiber, and essential nutrients.

Stir-fried tofu with Bean Sprouts

Elevate your plant-based protein consumption with a pleasing stir-fry. Saute tofu cubes with a colorful array of vegetables together with broccoli, carrots, and snap peas. Toss in fresh bean sprouts toward the end for a crunchy texture. Flavor it with a savory soy-ginger sauce, and serve over brown rice or quinoa for a satisfying, protein-wealthy meal.

Chickpea and Sprout Wrap

Prepare a quick and enjoyable lunch with chickpea and sprout wrap. Fill whole-grain wraps with an aggregate of cooked chickpeas, crunchy sprouts, shredded carrots, and avocado slices. Drizzle with a tahini or yogurt-based dressing for added creaminess. This wholesome wrap is a great combination of fiber, plant-based protein, and fat.

Sweet Potato and Lentil Sprout Bowl

Nourish your body with a colorful and hearty candy potato and lentil sprout bowl. Roast cubes of sweet potatoes until caramelized, then combine them with cooked lentils and a portion of combined sprouts. Top with a tangy balsamic glaze and sprinkle with pumpkin seeds for added crunch. This bowl is rich in antioxidants, fiber, and nutrients.

Salmon and Avocado Sprout Sushi Rolls

Embrace a nutritious twist on sushi with salmon and avocado sprout rolls. Wrap sushi rice, smoked salmon, avocado, and clean sprouts in nori sheets. Slice into chunk-sized pieces and serve with soy sauce and pickled ginger. This sushi variant gives a balance of omega-3 fatty acids and protein.


Sprouts in general are the powerhouse of nutrition and you can benefit a lot with just a bowl of it. It’s necessary to understand that just eating sprouts will not help to improve your health. You need to make changes to your lifestyle and sleep schedule to attain a healthy body. Try to exercise regularly even for twenty minutes, take the stairs instead of the lift for a change, or avoid screen time before bed.

Dr. David G Kiely is a distinguished Medical Reviewer and former General Medicine Consultant with a wealth of experience in the field. Dr. Kiely's notable career as a General Medicine Consultant highlights his significant contributions to the medical field.

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