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Broccoli, Bean Sprouts and Vegetable Salad

 

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A combination of antioxidant and fibre rich greens like broccoli and green peas with bean sprouts is an asset for weight-watchers . The sesame seeds add a unique taste to this salad.

Broccoli, Bean Sprouts and Vegetable Salad recipe - How to make Broccoli, Bean Sprouts and Vegetable Salad

Tags

Wholesome Salads (Salads that make a meal)Western PartyHigh Protein Indian recipesFatty Liver DietLow Veg Glycemic Index Low Calorie Salads & RaitasHigh Protein Indian Salads & Raitas

Preparation Time:    Cooking Time:    Total Time:    Makes 3 servings

Ingredients


Broccoli , Bean Sprouts , Vegetable Salad
1 cup broccoli florets , blanched
1 cup bean sprouts
1/2 cup chopped coloured capsicum
cherry tomatoes
3/4 cup finely chopped spring onions
2 tsp roasted sesame seeds (til)

To Be Mixed Into A Dressing
2 tsp olive oil
1/2 tsp finely chopped garlic (lehsun)
1/2 tsp soy sauce
1/2 tbsp lemon juice
1 tsp honey
salt to taste
1/4 tsp black peppercorns (kalimirch) powder

Method
Broccoli, bean sprouts and vegetable salad
    Broccoli, bean sprouts and vegetable salad
  1. To make broccoli, bean sprouts and vegetable salad, combine the broccoli, green peas, beans sprouts in a bowl, toss well and keep aside.
  2. For the dressing, combine the olive oil, salt, sugar, black pepper powder, soya sauce and lemon juice, in a small bowl toss well and keep aside.
  3. Add the spring onions to the broccoli-sprouts mixture and toss well.
  4. Pour the dressing over it and toss gently.
  5. Serve broccoli, bean sprouts and vegetable salad immediately garnished with sesame seeds.

Broccoli, Bean Sprouts and Green Peas Salad Video by Tarla Dalal

Broccoli, Bean Sprouts and Vegetable Salad recipe with step by step photos

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what is broccoli, bean sprouts vegetable salad made of ?
  1. what is broccoli, bean sprouts vegetable salad made of ? See below image of list of ingredients for broccoli, bean sprouts vegetable salad.

dressing for broccoli, bean sprouts vegetable salad
  1. In a small bowl put 2 tsp extra virgin olive oil or olive oil. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. 
  2. Add 1/2 tsp finely chopped garlic.
  3. Add 1/2 tsp soy sauce.
  4. Add 1/2 tbsp lemon juice.
  5. Add 1 tsp honey or powdered sugar (optional). 
  6. Add salt to taste.
  7. Add black pepper powder to taste.
  8. Mix dressing well and keep aside.

making broccoli, bean sprouts vegetable salad
  1. In a large bowl put 1 cup broccoli florets , blanched. It is a good source of Vitamin C which boosts the immune system and fights off cancers, heart disease and protects the body from free radical damage.
  2. Add 1 cup bean sprouts. With significant amounts of iron, bean sprouts help to maintain the red blood cell (RBC) count. A good RBC count means no sign of anaemia.
  3. Add 1/2 cup chopped coloured capsicum. Rich in vitamin C, protects and maintains the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters.
  4. Add 1/4th cup cherry tomatoes. Cherry tomatoes add a sweet and tangy flavor that complements the earthy taste of broccoli and sprouts. Cherry tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart.
  5. Add 3/4 cup finely chopped spring onions. Spring onions add a pungent and savory flavor that complements the earthy taste of broccoli and sprouts.
  6. Mix well.
  7. Top with 2 tsp roasted sesame seeds (til).
  8. Pour the dressing over it.
  9. Toss gently.
  10. Serve broccoli, bean sprouts vegetable salad recipe | healthy Indian broccoli and bean sprouts salad | folic acid, vitamin B1, iron rich salad |immediately.

pro tips broccoli, bean sprouts vegetable salad
  1. In a large bowl put 1 cup broccoli florets , blanched. Broccoli adds a vibrant green color to the salad, making it visually appealing. Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision.
Nutrient values 

Energy
115 kcal
Protein
6.3 gm
CHO
17.0 gm
Fat
Fibre
2.1 gm
Vitamin C
30.5 mg
Iron
1.9 mg
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