Kwati: A Celebration Of Sprouts For Vitality 

The food heritage of Nepal is a treasure trove of authentic cuisines, many of which have carved their niche as soul-stirring nutritive foods. Here, the functionality of food goes beyond fulfilling the appetite to a point of solace where taste meets identity. 

On the full moon day of the tenth month of the Nepal Era lunar calendar, Nepali households bustle with festive fervor. Janai Purnima is celebrated across homes with the festive delicacy centred around a warm sprout soup, a tasty concoction of nine different beans. The Newars, an indigenous community native to Kathmandu valley, call this special soup "Kwati." This translates to "Kwa,” meaning hot, and "ti,” meaning soup, in their native language. This bean mix usually comprises red kidney bean, soyabean, black gram, moong bean, chickpea, cowpea, broad beans, and green peas (large and small). Known by different names across communities here, this wholesome broth is known to nourish the body battered by the monsoon and revitalise it to prepare for the upcoming winter. 

Embraced by tradition, the practice of consuming such valuable foods is however limited to festive meals only. As a common saying goes, “We are what we eat." Being mindful about our food choices impacts our wellbeing at large. The goodness of sprouted beans has been widely validated by research globally. While revival of such nourishing food is crucial, its inclusion in regular meals would go a long way in establishing a healthy diet regime. 

Boost nutrition 

The quest for healthy food alternatives has unveiled the enormous nutrition potential of sprouts. Sprouting is generally referred to as a process of germination of seeds. Likewise, “Kwati” preparation starts with an overnight soaking of bean mix followed by germination that involves wrapping it in muslin cloth and allowing it to rest in a well-aerated place. This could take up to 2-3 days at ambient temperatures of approximately 30 degrees. Bean sprouts are then cooked into a broth using traditional spices. Carom seeds (Ajwain) are considered quintessential here as they enhance taste and also help mitigate any bloating, which is likely caused by the high protein content of the beans. 

So, what makes these sprouts healthy? The conversion of complex nutrients within a seed to a more digestible form during sprouting is the single most compelling factor to embrace sprouts. During germination, complex carbohydrates like polysaccharides are converted to simple sugars. Fat is converted to fatty acids, and protein is converted to simpler forms like oligopeptides and free amino acids. Beans are a good source of minerals like potassium, phosphorous, magnesium, calcium, and manganese. Moreover, the buildup of micronutrients during sprouting, like phytochemicals, vitamin C, and enzymes that enhance digestibility, coupled by a decrease in antinutritional factors like tannins, trypsin inhibitors, and phytates, is an important biochemical transformation that makes sprouts healthy. 

Sprout salads 

While most bean sprouts are cooked to prepare snacks, curries, and soups, salad sprouts are normally consumed raw. It is now a common sight to see raw sprout salads of fenugreek (methi) and moong bean at buffets. Such appetisers aren’t subjected to heat processing, hence retaining the freshness and nutrients within. However, any contamination during its preparation could impact its food safety. 

Seeds and plants can contain harmful bacteria like Escherichia coli, Listeria, and Salmonella, depending upon their source and quality. The warm and humid environment needed for sprouting is also ideal for bacteria to multiply. The impact of any bacterial contamination on children, older adults, pregnant women, and any immunocompromised people can be severe. It is thereby important to adopt hygienic practices during preparation. 

It is primarily important to ensure the quality of the seed or beans to be used for sprouting. Potable water should be used for soaking and washing sprouts. All accessories to be used during sprouting and salad preparation, including utensils, muslin cloths, strainers, and spatulas, need to be sanitized. Personal hygiene of the food handler plays a pivotal role here. Sprouts with a slimy or musty smell should not be processed or consumed. 

At the industrial level, high-pressure treatment of seeds is often adopted to ensure the microbiological safety of sprouts. Optimising the processing temperature and pressure with the germination potential of seeds is, however, crucial here. Packaged sprouts should be properly labelled for sale and held under refrigeration. 

Increasing demand

Local foods are incorporating sprouts, a food that has gained popularity due to growing awareness of its health benefits. Soyabean sprouts, a common ingredient in Japanese cooking, are slowly finding a place in the Nepali market. Normally, served cooked, stir-fried, or as a topping for noodles, it is a powerhouse choice of nutrients like protein, calcium, fibre, vitamin C, folate, magnesium, etc., apart from bioactive components.

The niche market of leafy sprouts is slowly garnering interest today. Immune functions of phytochemicals present in leafy sprouts have been authenticated by research publications. Buckwheat sprouts, known for their antioxidant, anti-hypocholesterolemia, and neuroprotective functions, are increasingly being consumed across countries like Korea, Japan, and China. Similarly, red cabbage sprouts are known for their anti-obesity, anti-microbial, and anti-cancer properties. Sulforaphane present in broccoli sprouts is known to protect against cancer, the risk of cardiovascular disease, autism, and osteoporosis. Sprout powders are being incorporated into complementary food supplements for weaning babies. A trend of germinating barley for health drink “Jamara juice” is already underway in Nepal. Commercialisation of these novel foods, however, should comply with the food and health regulations 

of the state. 

Way ahead

Sprouts are a nutritional powerhouse with enhanced bioavailability. While sprouting has long been a traditional process, research validations around its nutritional and therapeutic values have elevated it into an emerging technology with vast potentials. With the increasing realm of alternative medication, its importance for boosting health has surfaced as never before. Today, sprouting is compared to pre digesting, wherein complex food materials are broken down to simple forms. Enhancing public awareness is the way forward so that benefits can be reaped by masses. This would require concerted efforts of nutritionists, public health workers, researchers, the government, and educationists.

In a land where culinary heritage is an integral part of traditions, “Kwati” stands as a symbol of wellness for all. A tasty, hot, nourishing soup that invigorates the senses, it is affordable and can be easily prepared with locally available ingredients. It is time we integrate it into our regular meals so that we imbibe more of the goodness of this time-tested legacy. 

(The author is a food technologist.)