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Antioxidant, Protein Rich Healthy Lunch Salad

 

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antioxidant protein rich salad recipe | antioxidant vegetable, whole masoor and feta cheese Indian salad | healthy sprouts, lettuce one dish veg salad | with 20 amazing images.

antioxidant protein rich salad is a crunchy, colourful and healthy salad that you can have any time, and even carry to work in the lunch box! Learn to make healthy sprouts, lettuce, one dish veg salad.

Coloured capsicum, onion and lettuce are loaded with antioxidants, which help build our immune system and fight various diseases. Their peppy flavour and crunchy texture also help to energize the healthy sprouts, lettuce one dish veg salad!

On the other hand, whole masoor, alfalfa sprouts and feta cheese boost the protein content of the antioxidant vegetable, whole masoor and feta cheese Indian salad, while also giving it an exotic blend of textures.

Laced with a sweet and tangy olive oil dressing, the antioxidant vegetable, whole masoor and feta cheese Indian salad is a lovely treat to the palate.

This antioxidant protein rich salad has 12.1 grams of protein making it perfect for a protein rich meal for vegetarians.

Extra virgin olive oil has healthy fat, a strong antioxidant and good for heart. Also it has anti inflammation properties which further boosts the health quotient of this salad. You can take this salad to work – pack the dressing separately and toss it together just before you eat.

You can also try healthy lunch salads like Mixed Sprouts Beetroot Healthy Lunch Veg Salad or Rajma Vegetable Healthy Lunch Salad.

Enjoy antioxidant protein rich salad recipe | antioxidant vegetable, whole masoor and feta cheese Indian salad | healthy sprouts, lettuce one dish veg salad | with step by step photos.

Antioxidant, Protein Rich Healthy Lunch Salad recipe - How to make Antioxidant, Protein Rich Healthy Lunch Salad

Tags

Quick Indian SaladsIron Rich Indian recipesHigh Protein Indian recipesVitamin C Rich Indian recipesVitamin A Rich, Beta Carotene, RetinolHigh FiberHealthy Indian Lunch Recipes

Preparation Time:    Cooking Time:    Total Time:    Makes 1 servings

Ingredients


For Antioxidant , Protein Rich Healthy Lunch Salad
1/2 cup iceberg lettuce , torn into pieces
1/4 cup alfalfa sprouts , placed in cold for 5 minutes and drained
1/2 cup soaked and boiled masoor (whole red lentil)
1/4 cup coloured capsicum cubes
2 tbsp sliced spring onions whites
2 tbsp chopped spring onion greens
1/4 cup mushroom (khumbh) cubes
1/4 cup red pumpkin (bhopla / kaddu)
1/4 cup feta cheese cubes

To Be Mixed Into A Dressing
2 tsp extra virgin olive oil
1 tsp lemon juice
1/2 tsp honey
1/4 tsp sea salt (khada namak)

Method
    Method
  1. Make the extra virgin olive oil dressing and mix well.
  2. Heat a griller or non stick pan with 1/2 tsp oil and grill the pumpkin for 2 to 3 minutes on medium heat.
  3. In a big bowl put iceberg lettuce, alfalfa sprouts, cooked whole masoor, coloured capsicum, spring onions, mushrooms, grilled pumpkin (kaddu) and feta cheese.
  4. It can be taken to work in a lunch box with a dressing in a separate small container.
  5. Just before serving add the prepared extra virgin oil dressing.
  6. Serve antioxidant, protein rich healthy lunch salad immediately.

Antioxidant, Protein Rich Healthy Lunch Salad recipe with step by step photos

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what is antioxidant protein rich salad recipe made of ?
  1. what is antioxidant protein rich salad recipe made of ? antioxidant vegetable dal and cheese Indian salad is made from easily available ingredients in India such as 1/2 cup iceberg lettuce , torn into pieces, 1/4 cup alfalfa sprouts , placed in cold for 5 minutes and drained, 1/2 cup soaked and cooked whole masoor (whole red lentil), 1/4 cup capsicum cubes (red , yellow and green), 2 tbsp sliced spring onions whites, 2 tbsp chopped spring onion greens, 1/4 cup mushroom (khumbh) cubes, 4 pieces grilled pumpkin, 1/2 tbsp crumbled feta cheese and a dressing made from extra virgin olive oil. See below image of list of ingredients of antioxidant protein rich salad recipe.

how to soak and boil masoor dal
  1. This is what whole masoor looks like.
  2. Put the masoor in clean water.
  3. Wash the dirt off with your hands.
  4. Cover and soak for 3 hours.
  5. Masoor after 3 hours soaking.
  6. drain.
  7. Soaked and drained masoor ( whole red lentil ).
  8. In a pan of boiling water add 1/8th tsp salt. Adding salt at this stage while cooking dals and sprouts helps them to absorb the flavour.
  9. Put soaked whole masoor in boiling water.
  10. Boil masoor in enough water for 5 minutes.
  11. Drain.
  12. soaked and boiled masoor is ready to use in the salad.

chilling alfalfa sprouts

    grilling pumpkin
    1. Heat a griller or non stick pan with 1/2 tsp oil.
    2. Add 4 pieces grilled pumpkin.
    3. Grill for 2 to 3 minutes on medium flame, turning and cooking both sides of the pumpkin. Keep aside for usage in salad.

    dressing for antioxidant protein rich salad
    1. In a small bowl put 2 tsp extra virgin olive oil
    2. Add 1 tsp lemon juice.
    3. Add 1/2 tsp honey.
    4. Add sea salt (khada namak) to taste. We added 1/4th tsp salt.
    5. Mix well.
    6. Keep aside.

    making antioxidant protein rich salad
    1. To make antioxidant protein rich salad recipe | antioxidant vegetable, whole masoor and feta cheese Indian salad | healthy sprouts, lettuce one dish veg salad | in a bowl put 1/2 cup iceberg lettuce , torn into pieces. You can use kale if you wish.
    2. Add 1/4 cup alfalfa sprouts , placed in cold for 5 minutes and drained.
    3. Add 1/2 cup soaked and cooked whole masoor (whole red lentil).
    4. Add 1/4 cup capsicum cubes (red , yellow and green).
    5. Add 2 tbsp sliced spring onions whites.
    6. Add 2 tbsp chopped spring onion greens.
    7. Add 1/4 cup mushroom (khumbh) cubes.
    8. Add 4 pieces grilled pumpkin.
    9. Add 1/2 tbsp crumbled feta cheese. You can store the salad in the fridge till you want to serve. Don't add the dressing if storing in the fridge.
    10. Just before serving add the prepared extra virgin oil dressing. 
    11. Toss well.
    12. Serve antioxidant protein rich salad | antioxidant vegetable, whole masoor and feta cheese Indian salad | healthy sprouts, lettuce one dish veg salad | immediately.

    tips for antioxidant protein rich salad
    1. Just before serving add the prepared extra virgin oil dressing. 
    2. Add 1/2 tbsp crumbled feta cheese. You can store the salad in the fridge till you want to serve. Don't add the dressing if storing in the fridge.
    3. This salad is a one dish meal and enough for a healthy lunch.
    Nutrient values per serving
    Energy353 cal
    Protein16.4 g
    Carbohydrates32.4 g
    Fiber5.8 g
    Fat18.4 g
    Cholesterol32.1 mg
    Vitamin A2703.2 mcg
    Vitamin B10.5 mg
    Vitamin B20.6 mg
    Vitamin B32.6 mg
    Vitamin C69.9 mg
    Folic Acid47.4 mcg
    Calcium250.9 mg
    Iron8.8 mg
    Magnesium80.3 mg
    Phosphorus284.5 mg
    Sodium433 mg
    Potassium629.1 mg
    Zinc2.5 mg
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    Reviews

    Antioxidant, Protein Rich Healthy Lunch Salad
     on 24 Oct 17 05:02 PM
    5

    Thanks for this healthy salad which is a meal by itself. Love the combination of healthy ingredients tossed into a simple dressing.