Fresh, fragrant and full of comforting warmth, this Ginger Sprouted Grain Trio is a simple, wholesome dish that celebrates a handful of good ingredients. Sprouted beans bring a lovely, earthy bite, cooked gently with soft onions, garlic and fresh ginger.
Finished with a scattering of coriander, it's naturally protein-packed and brimming with flavour. Perfect served on its own, with rice or scooped up with flatbreads. Brown or green lentils make a great swap if you don't have sprouted beans to hand.
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Calories in Ginger Sprouted Grain Trio
This recipe serves 4 and is 143 calories per serving
If you're looking for more recipes within the same calorie range, you'll find an abundance of options in my dedicated collection of 100+ calorie recipes.
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie intake using a reliable calorie calculator. Please note that the calorie counts provided are estimates and can vary based on specific ingredients and serving sizes. Personalizing your calculations is essential to meet your individual needs. By using a calorie calculator, you can make informed choices and stay on track with your dietary goals.
See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- Sprouted Bean Trio - a mix of sprouted lentils, mung beans and adzuki beans with a lovely earthy flavour.
- Stock - vegetable stock. It's essential to use the correct ratio of stock cubes to water, as not all stock cubes are identical. Using too few can lead to a bland, watery broth, while too many may create a stock that's overly salty.
- Onion - finely chopped for a soft, sweet base.
- Garlic - crushed for depth and savoury warmth.
- Fresh ginger - grated for a fragrant, zesty kick.
- Cumin - adds gentle, warming spice.
- Cloves - for subtle, aromatic sweetness.
- Cardamom pods - bring a soft, perfumed note to the dish.
- Lemon juice - a splash to brighten the final flavours.
- Fresh coriander - scattered over at the end for colour and freshness.
- Olive oil - to soften the aromatics and bring the dish together.
- Salt and black pepper - for perfectly balanced seasoning.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions
Variations and Substitutes
f you'd like to switch things up or make this dish your own, there are plenty of easy ways to adapt it. Here are some simple variations and substitutes to try:
- Beans & Lentils - If you can't find Sprouted Bean Trio, use a mix of brown or green lentils with canned beans or chickpeas. Or keep it simple with just brown or green lentils - they work beautifully here. You can cook lentils from dried or use canned for ease.
- Spices - Adjust the spices to suit your taste. Ground cumin works well if you don't have whole, and if you're missing cloves or cardamom, simply leave them out - the dish will still be full of flavour.
- Coriander - Swap fresh coriander for a sprinkle of parsley or stir through a handful of baby spinach at the end for a fresh pop of green.
- Lemon Juice - A splash of lime juice works well too, or leave it out for a gentler, earthier finish.
- Heat - If you fancy a little warmth, add a pinch of chilli flakes or a finely chopped green chilli with the ginger.
- Veggies - Bulk it out by stirring in some chopped tomatoes, diced courgette, carrot or baby spinach. Roasted butternut squash or sweet potato cubes would add a lovely, mellow sweetness too.
- Protein - For an extra protein boost, stir through cooked ground turkey, chicken or beef or cooked shredded chicken. It pairs beautifully with the spices and adds extra heartiness to the dish.
Sides for Ginger Sprouted Grain Trio
This Ginger Sprouted Grain Trio is wonderfully versatile and pairs beautifully with a variety of sides to make a wholesome, satisfying meal. Here are a few suggestions to complement the dish:
- Jasmine Rice - Fragrant and soft, jasmine rice is the perfect base to soak up the delicious flavours of the dish.
- Garlic Herb Roasted Potatoes - Crispy on the outside, soft on the inside - roasted potatoes add a comforting, hearty touch.
- Paprika Roasted Butternut Squash - Sweet and slightly caramelised, roasted butternut squash brings a lovely balance to the spiced beans.
- Roasted Sweet Potatoes - Naturally sweet with a soft, creamy texture, they're the perfect match for the warmth of the ginger and cumin.
- Baked Potato - A classic side that's simple, satisfying, and a great option for soaking up the sauce.
- Garlic Greek Yoghurt Naan - Soft, pillowy naan infused with garlic and Greek yoghurt for a tender, creamy texture. Perfect for scooping up curries or enjoying with your favourite dips, this quick and easy naan is a must-try side.
Each of these sides offers a different texture and flavour, elevating the dish and making it a complete, filling meal.
More Delicious Ways to Cook with Grains and Legumes?
Craving more ideas for lentils and legumes? Discover these flavour-packed recipes that make the most of these hearty, wholesome ingredients:
or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.
All recipes on Slimming Eats have estimated nutritional information for your convenience.
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Recipe Card
Ginger Spiced Sprouted Bean Trio
Fresh and full of flavour, this Ginger Sprouted Grain Trio is a simple, wholesome dish made with sprouted beans, onions, garlic and fresh ginger.
Ingredients
- 1 cup (200g) of Sprouted Bean Trio (or use brown or green lentils or a mix of the two)
- vegetable stock
- 1 onion, finely chopped
- 2 cloves of garlic, crushed
- 2 heaped tsps of grated ginger
- 1 teaspoon of cumin
- 2 whole cloves
- 4 green cardamom pods
- juice of half a lemon
- fresh coriander
- 1 tablespoon of olive oil
- salt and black pepper
Instructions
- Add the sprouted beans, cardamom pods and cloves to a saucepan, and cover with the stock. Bring to a boil and then cover and simmer for approx. 30-45 mins until softened and cooked.
- Drain any remaining liquid and set the sprouted beans aside.
- Add the olive oil to a frying pan and add the onion and garlic and fry until lightly golden. Add the ginger, cumin, and stir to evenly coat.
- Add back the sprouted beans back into the pan and add the juice of half a lemon.
- Season with salt and black pepper and fry for a further few mins, just to infuse all the flavour.
- Serve topped with fresh chopped coriander.
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Gluten Free Friendly - use gluten free stock
- Dairy Free Friendly
- Vegan/Vegetarian Friendly
- ❄️ Freezer Friendly
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Nutrition Information
Yield 4 Serving Size 1 SERVINGAmount Per Serving Calories 143Total Fat 4gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 3gCholesterol 0mgSodium 190mgCarbohydrates 24gFiber 5gSugar 9gProtein 5g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
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