How often do you eat a healthy breakfast? In a hustle to reach the office on time, we usually turn to packaged items, but regularly consuming them may lead to various health issues, including weight gain, type 2 diabetes, cardiovascular diseases, and other health problems. To help you out, let us introduce you to a healthier breakfast option – Sprouts Salad.
Salad is often consumed as a side in India, but sprout salad is something you can take as a wholesome meal. It will keep you full for a long time, helping those who are on a weight-loss journey.
So, let’s make this tangy yet nutritious Sprouts Salad recipe. You won’t need many ingredients, just a few kitchen staples that you can easily find on your shelves.
About Sprouts Salad Recipe
Sprouts salad is a delightful and nutritious dish made with mung bean sprouts, fresh vegetables, herbs, and a splash of lemon juice. This quick and easy salad can be prepared in just 10 minutes and is packed with protein, making it a fantastic plant-based option.
It’s refreshing and juicy and bursting with flavor and crunch. This sprout salad will become your go-to recipe if you enjoy creating healthy and delicious meals with minimal effort.
It’s filled with nutrient-rich ingredients that are excellent for your body. Plus, it’s both vegan and gluten-free. Here’s some general information about the Sprouts Salad recipe:
| Nutrition Facts (Per 1 Pcs Serving) | |
| Nutrient | Amount |
| Calories | 31 kcal |
| Protein | 3 grams |
| Carbohydrates | 6 grams |
| Fiber | 2 grams |
| Fat | 0.5 grams |
| Vitamin C | 13 mg (22% DV) |
| Vitamin K | 9 mcg (11% DV) |
| Folate | 36 mcg (9% DV) |
| Manganese | 0.2 mg (8% DV) |
| Iron | 1 mg (6% DV) |
| Magnesium | 20 mg (5% DV) |
| Phosphorus | 39 mg (4% DV) |
| Potassium | 135 mg (4% DV) |
| Vitamin A | 60 IU (1% DV) |
Sprouts Salad Ingredients
- 2 cups Mung Bean Sprouts
- ⅓ cup onions, finely chopped
- ½ cup tomatoes, finely chopped
- 1 tsp green chillies, finely chopped
- ¼ tsp red chilli powder
- ½ chaat masala – optional
- 1 tsp lemon juice or as required
- 1 boiled potato or boiled sweet potato
- salt, as required
- 1 to 2 tablespoons coriander leaves, chopped
- 2 lemon slices – for garnish
How to Make Sprouts Salad?
Below is a detailed step-by-step instruction to make Sprouts Salad recipe for weight loss:
- Rinse a cup of seeds like mung beans, chickpeas, or lentils thoroughly with water. Place the cleaned seeds in a bowl and cover them with water. Let them soak for about 8-12 hours or overnight.
- After soaking, drain the water and rinse the seeds well. Transfer the soaked seeds to a clean bowl. Cover the bowl with a lid that is not too tight or airtight. Keep it at room temperature in a dry and clean place for 1 to 2 days.
- After a day, you should start to see little sprouts forming. Continue to check until the sprouts reach your desired length, usually after two days.
- Now, take a cup of mixed sprouts, such as mung beans, chickpeas, or lentils. Rinse them well and drain.
- Next, chop some fresh vegetables like tomatoes, cucumbers, onions, and carrots. Add these to the sprouts.
- For extra flavor, you can also add chopped coriander leaves and green chilies if you like it spicy.
- Now, squeeze some lemon juice over the mixture. Add a pinch of salt and pepper to taste. Mix everything well. You can also drizzle a little olive oil for added taste.
- Your sprout salad is ready to serve!
Sprouts Salad Kaise Banaye (स्प्राउट्स सलाद कैसे बनाएं?
वजन घटाने के लिए स्प्राउट्स सलाद रेसिपी बनाने के लिए नीचे एक विस्तृत चरण-दर-चरण निर्देश दिया गया है:
- एक कप मूंग, चने या दाल को पानी से अच्छी तरह धो लें। इन्हें एक कटोरे में रखें और पानी से ढक दें। इन्हें लगभग 8-12 घंटे या रात भर के लिए भीगने दें।
- भीगने के बाद पानी निकाल दें और बीजों को अच्छे से धो लें। भीगे हुए बीजों को एक साफ कटोरे में निकाल लें। कटोरे को ऐसे ढक्कन से ढकें जो बहुत तंग या वायुरोधी न हो। इसे कमरे के तापमान पर 1 से 2 दिनों के लिए सूखी और साफ जगह पर रखें।
- एक दिन के बाद, आपको छोटे-छोटे अंकुर फूटते हुए दिखाई देने लगेंगे। जब तक अंकुर आपकी वांछित लंबाई तक नहीं पहुंच जाते, तब तक जांच करते रहें, आमतौर पर दो दिनों के बाद।
- अब, एक कप मिश्रित अंकुरित अनाज, जैसे मूंग, चना या दाल लें। इन्हें अच्छे से धोकर छान लें।
- इसके बाद, कुछ ताज़ी सब्जियाँ जैसे टमाटर, खीरा, प्याज और गाजर काट लें। इन्हें स्प्राउट्स में मिलाएं।
- अतिरिक्त स्वाद के लिए, अगर आपको तीखा पसंद है तो आप कटी हुई धनिया पत्ती और हरी मिर्च भी डाल सकते हैं।
- – अब मिश्रण के ऊपर थोड़ा सा नींबू का रस निचोड़ लें. स्वादानुसार एक चुटकी नमक और काली मिर्च डालें। सभी चीजों को अच्छे से मिला लीजिए. अतिरिक्त स्वाद के लिए आप इसमें थोड़ा सा जैतून का तेल भी छिड़क सकते हैं।
- आपका अंकुरित सलाद परोसने के लिए तैयार है!
Serving Suggestions for Sprouts Salad
To make your sprouts salad even more delightful, consider serving it colorfully and appealingly. Start by placing a generous portion in a large bowl. Garnish it with a sprinkle of roasted peanuts or sesame seeds for an added crunch.
Add a few pomegranate seeds or a handful of chopped fresh fruits like apples or mangoes for a burst of flavor. To complement the flavors, serve the salad with a side of yogurt or a tangy mint chutney.
Tips and Variations for Sprouts Salad
- Always use fresh sprouts for the best taste and nutrition. You can use moong beans, chickpeas, or other sprouts.
- Include vegetables like cucumbers, tomatoes, and onions for added crunch and flavor.
- A pinch of salt, a squeeze of lemon juice, and a sprinkle of black pepper can enhance the taste.
- Fresh herbs like coriander or mint can add a refreshing touch.
- Use a variety of colorful veggies to make your salad visually appealing.
- Add fruits like pomegranate seeds, apples, or oranges for a sweet and tangy flavor.
- Mix in some nuts like almonds, walnuts, or sunflower seeds for extra crunch and nutrition.
- Crumbled feta or goat cheese can add a creamy texture.
- Add finely chopped green chilies or a dash of hot sauce for some heat.
- Include cooked quinoa or couscous to make the salad more filling.
FAQs
How Much Sprouts Salad Calories per 100g?
Sprouts salad contains approximately 29 calories per 100 grams, making it a low-calorie option perfect for those looking to maintain or lose weight.
What are the Sprouts Salad Benefits?
Sprouts salad is packed with vitamins, minerals, and antioxidants. It supports digestion, boosts immunity, and helps in weight management. The high fiber content also aids in maintaining healthy blood sugar levels.
Is Sprouts Salad Good for Health?
Yes, sprouts salad is very healthy. It is rich in essential nutrients, low in calories, and high in fiber. It can improve digestion, enhance nutrient absorption, and provide a good source of plant-based protein.
What is the Nutrition of Sprouts Salad?
A typical serving of sprouts salad contains around 175 calories, with a macronutrient breakdown of 36% carbs, 52% fat, and 12% protein. It is also rich in vitamins A, C, K, and minerals like potassium and magnesium.
Can I Eat Sprouts Daily?
Yes, you can eat sprouts daily. They are nutritious and can improve gut health, boost metabolism, and provide essential vitamins and minerals. However, ensure they are stored and prepared properly to avoid the risk of foodborne illnesses.
Can I Eat Sprouts at Night?
You can eat sprouts at night, but it’s best to have them cooked rather than raw to aid digestion. Pairing them with other foods like roti or rice can make them easier to digest and prevent any potential sleep disturbances.
When Should You Not Eat Sprouts?
Avoid eating sprouts if you have a compromised immune system, are pregnant, elderly, or very young. Sprouts, especially when consumed raw, can carry a risk of foodborne illnesses like E. coli and Salmonella.
Can We Drink Water after Eating Sprouts?
It’s generally advised to avoid drinking water immediately after eating sprouts. Consuming water right after can dilute the digestive juices, potentially leading to weakened digestion and discomfort.
Tags: Indian Breakfast