Nutritional Facts of Sprouted Moong Salad

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Sprouted Moong Salad

How many calories does one serving of Sprouted Moong Salad have?

One serving of Sprouted Moong Salad gives 99 calories. Out of which carbohydrates comprise 70 calories, proteins account for 26 calories and remaining calories come from fat which is 4 calories. One serving of Sprouted Moong Salad provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Sprouted Moong Salad recipe. Looking for a healthy and tummy filling recipe? Here we have got you a scrumptious healthy quick Indian salad recipe which you can relish at any point of the day which is sprouted moong dal salad.

Sprouted moong salad is so easy and quick to make that it can be made in a jiffy and the ingredients used are easily available in every Indian house. You can make Sprouted moong salad for evening snack or can even be used as a accompaniment or side dish with dinner or lunch.

To make sprouted moong salad, all you need to do is dump in all the ingredients together mix well and relish the tasty recipe. So to make healthy moong salad, combine sprouted and boiled moong, cabbage, tomatoes, carrot, coriander, onions, lemon juice, green chillies, black salt and mix everything well. The veggies make it nutritive and lemon juice adds the tangy hint to the salad. You can serve it immediately or refrigerate it for an hour and serve.

I make this salad recipe once or twice in a week and personally enjoy relishing it as a side dish with my meal. Also, you can add yogurt and red chilli powder if you wish to. Sometimes, when I am running late on schedule I pack it and consume it while travelling.

Why with think this is a healthy moong saladMoong sprouts is a nutri-dense sprout. It’s a good sources of several nutrients like B vitaminspotassiummagnesiumphosphorus. These sprouts are a protein boost.

Sprouted moong salad is a refreshing salad, which can even be enjoyed as a mid-day snack on a sweltering hot day when you don’t feel like eating anything spicy or oily but want something tangy, tasty and sumptuous. Here, sprouted and cooked moong is mixed with varied fresh ingredients like tomatoes, coriander, cabbage, etc., perked up with lemon juice, and refrigerated till crisp and cool. This thoroughly enjoyable Sprouted Moong Salad can also be served as a starter at garden parties.

Is Sprouted Moong Salad healthy?

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

Let's understand the Ingredients.

What's good.

1. Sprouted Moong ( sprouted whole green gram) :  Moong sprouts is a nutri-dense sprout. It’s a good sources of several nutrients like b vitaminspotassiummagnesiumphosphorus. These sprouts are a protein boost. Sprouted moong is beneficial in relieving the symptoms of anaemia by building haemoglobin levels due to its high iron count.  The fiber from sprouted moong has also been linked to lower LDL cholesterol (bad cholesterol) levels, thus decreasing the risk of heart diseases. help to maintain blood pressure and good for pregnancy. See detailed benefits of sprouted moong in moong sprouts glossary

2. Cabbage ( Patta Gobhi + Red Cabbage) : Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. Red cabbage also called purple cabbage has slightly high levels of flavonoids and anthocyanins than green cabbage and has long been used as a herbal medicine. It has same health benefits to offer as the cabbage otherwise.See here all benefits of cabbage

3. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

4. Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

5. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

6. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

7. Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

Can diabetics, heart patients and over weight individuals have Sprouted Moong Salad?

Yes, this recipe is good for diabetics, heart and weight loss. Sprouted moong is beneficial in relieving the symptoms of anaemia by building haemoglobin levels due to its high iron count.  The fiber from sprouted moong has also been linked to lower LDL cholesterol (bad cholesterol) levels, thus decreasing the risk of heart diseases. help to maintain blood pressure and good for pregnancy.

Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin.

Can healthy individuals have Sprouted Moong Salad?

Yes. 

Sprouted Moong Salad is high in

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

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

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

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

5. 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.

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 99 calories that come from Sprouted Moong Salad?

Walking (6 kmph) = 30 mins

Running (11 kmph) = 10 mins

Cycling (30 kmph) = 13 mins          

Swimming (2 kmph) = 17 mins

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

Click here to view Sprouted Moong Salad recipe
Value per per serving% Daily Values
Energy99 cal5%
Protein6.4 g12%
Carbohydrates17.5 g6%
Fiber5.4 g22%
Fat0.4 g1%
Cholesterol0 mg0%
VITAMINS
Vitamin A370.2 mcg8%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C31.1 mg78%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)159.5 mcg80%
MINERALS
Calcium62.5 mg10%
Iron1.5 mg7%
Magnesium41.4 mg12%
Phosphorus151.2 mg25%
Sodium16.9 mg1%
Potassium292.4 mg6%
Zinc0.8 mg8%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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