Nutritional Facts of Mixed Sprouts Beetroot Healthy Lunch Veg Salad

This calorie page has been viewed 465 times Last Updated : Aug 12,2019



COURSE
One Dish Vegetarian Meals
HEALTHY RECIPES
Calcium Rich Recipes
HEALTHY RECIPES
Vitamin A Rich, Beta Carotene, Retinol
Mixed Sprouts Beetroot Healthy Lunch Veg Salad

How many calories does one serving of Mixed Sprouts Beetroot Healthy Lunch Veg Salad have?

One serving of Mixed Sprouts Beetroot Healthy Lunch Veg Salad gives 561 calories. Out of which carbohydrates comprise 266 calories, proteins account for 78 calories and remaining calories come from fat which is 161 calories.  One serving of Mixed Sprouts Beetroot Healthy Lunch Veg Salad provides about 28 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Mixed Sprouts Beetroot Healthy Lunch Veg Salad recipe. Get ready to lose yourself in a symphony of flavours and textures! The Mixed Sprouts Beetroot Healthy Lunch Veg Salad is like a meal in a bowl, with a perfect blend of nutritious and tasty ingredients – from sprouts and kabuli chana to juicy tomatoes and crunchy lettuce, not to forget sweet beets and succulent feta cheese! A sweet, tangy and spicy dressing of lemon juice, honey, and spices adds to the flavour of this scrumptious salad, making each spoonful a delightful experience to savour.

Is Mixed Sprouts Beetroot Healthy Lunch Veg Salad healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Sprouts ( mixed sprouts) Sprouts contain enzymes that aid digestion and are alkaline in nature. Sprouting increases the availability of proteins. For example, on sprouting, the protein content of moong increases by 30%.  On sprouting, the seed becomes a veritable nutrient factory with a greater concentration of Vitamin AVitamin CVitamin EVitamin K and B-complex. Sprouts are a good source of fibre , good for diabetic and heart friendly. See detailed health benefits of sprouts

2. Kabuli Chana ( white chick peas) Kabuli Chana which is used in popularly in Chole in India is a complex cab which prevents surges in blood sugar levels and good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams of protein, which is a really good amount. See here for 10 fabolous benefits of chickpeas 

3. Beetroot : The Nitrates present in beet aid in detoxification and helps lower bad cholesterol (LDL) levels. The high Nitrate content of  Beetroots which get converted to Nitric Oxide result in the expansion the blood vessels and thereby lowering the blood pressure and ensuring proper oxygen flow to all parts of the body. If you often notice signs of high blood pressure, start your day with a glass of beet juice. Beat Diabetes with Low Glycemic Load Beet. See detailed benefits of beetroot

4.  Lettuce :  Lettuce is low in calories and aids in Weight Loss.  Being rich in Vitamin C works as an immune building vitamin by way of helping multiply white blood cells (WBC). Lettuce  abounds in Vitamin A – Stops Inflammation and Improves Eyesight. Keeps heart healthy and manages diabetes. Rich in Folic acid,  one such nutrient which a mother-to-be should start building the reserve of much before conception. See benefits of lettuce

5. Alfalfa Sprouts : With a decent amount of fiber and very low fat count, these sprouts are a healthy addition to maintain heart health and good for diabetics. They are a good source of folate which has been known to have a key role on preventing neural birth defects in new born babies. Pregnant women must benefits from its key nutrients from through all the 3 trimesters. Shiny bouncy hair needs proteinvitamin Cantioxidants and zincAlfalfa sprouts has all of these. See detailed benefits of alfalfa sprouts in alfalfa sprouts glossary.

6. Spring Onions : The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for DiabeticsSpring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too. See detailed benefits of spring onions

7. Olive Oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures.Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest avoid vegetable oil

 

Can diabetics, heart patients and over weight individuals have Mixed Sprouts Beetroot Healthy Lunch Veg Salad?

Yes, this recipe is good for diabetics, heart and weight loss. Just watch the quantity you have and reduce the honey used.   Sprouts are a good source of fibre , good for diabetic and heart friendly Kabuli Chana which is used in popularly in Chole in India is a complex cab which prevents surges in blood sugar levels and good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs.  The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for Diabetics

Can healthy individuals have Mixed Sprouts Beetroot Healthy Lunch Veg Salad?

Yes.

Mixed Sprouts Beetroot Healthy Lunch Veg Salad is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

3. Vitamin C :  Vitamin C is a great defence against coughs and colds.

4. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

5. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

6. Phosphorous Phosphorous works closely with calcium to build bones. 

7. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

8. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

9. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

10. Vitamin B2 (riboflavin) Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 

11. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 561 calories that come from Mixed Sprouts Beetroot Healthy Lunch Veg Salad?

Walking (6 kmph) = 2hr 48 mins

Running (11 kmph) = 56 mins

Cycling (30 kmph) = 1hr 15 mins       

Swimming (2 kmph) = 1hr 36 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per serving% Daily Values
Energy561 cal28%
Protein19.4 g35%
Carbohydrates66.6 g22%
Fiber16.5 g66%
Fat17.9 g27%
Cholesterol0 mg0%
VITAMINS
Vitamin A1201.3 mcg25%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.3 mg27%
Vitamin B3 (Niacin)2.3 mg19%
Vitamin C37.4 mg94%
Vitamin E0.5 mg3%
Folic Acid (Vitamin B9)117.5 mcg59%
MINERALS
Calcium214.8 mg36%
Iron6.8 mg32%
Magnesium163.9 mg47%
Phosphorus255.2 mg43%
Sodium77.8 mg4%
Potassium687.9 mg15%
Zinc1.8 mg18%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories in other related recipes

Reviews