Healthy Vegetable and Sprouts Lunch Salad
by Tarla Dalal
Treat yourself to this tasty and healthful salad, which is satiating enough to have for lunch.
From sprouted moong and cooked masoor to greens and veggies like peppers, zucchini and pumpkin, this Healthy Vegetable and Sprouts Lunch Salad brings together a vast and exciting assortment of ingredients.
These ingredients have varied textures, which combine beautifully in each mouthful! The veggies and mushrooms are sautéed slightly with salt and pepper, which helps the seasoning to seep in and improve the flavour. However, they retain their crunch and are not cooked till soft. This helps to retain their freshness.
This wholesome salad, which is rich in antioxidants and vitamin C , can be carried to work as lunch. Just take the peppy, honey-mustard flavoured dressing in a separate container and toss it together with the rest of the ingredients just before you eat it.
This salad is also great for athletes , so it can be carried along to consume after a workout.
You can also try other salads for lunch like Vegan Healthy Lunch Salad or Mixed Sprouts Beetroot Healthy Lunch Veg Salad
Healthy Vegetable and Sprouts Lunch Salad recipe - How to make Healthy Vegetable and Sprouts Lunch Salad
Preparation Time: Cooking Time: Total Time:
Makes 1 servings
1/2 cup coloured capsicum cubes
1/4 cup chopped yellow zucchini
1/2 cup mushroom (khumbh) cubes
1/2 cup red pumpkin (bhopla / kaddu)
1 tsp olive oil
salt and freshly ground black pepper (kalimirch) to taste
1/2 cup sprouted and boiled moong (whole green gram)
1/2 cup soaked and cooked whole masoor (whole red lentil)
1/2 cup lettuce , torn into pieces
1/2 cup baby spinach , torn into pieces
2 tbsp crumbled feta cheese
To Be Mixed Into A Dressing
1 tsp olive oil
1 tsp lemon juice
1/4 tsp honey
1/4 tsp mustard (rai / sarson) paste
salt to taste
- Method
- Heat the oil in a broad non-stick, add the capsicum, zucchini, mushroom and red pumpkin, salt and pepper and sauté on a medium flame for 2 to 3 minutes. Cool slightly.
- It can be taken to work in a lunch box with a dressing in a separate small container.
- Just before eating, mix the dressing and toss well. Eat immediately.
| Energy | 464 cal |
| Protein | 22.7 g |
| Carbohydrates | 52.9 g |
| Fiber | 12.8 g |
| Fat | 11.5 g |
| Cholesterol | 0 mg |
| Vitamin A | 2180.9 mcg |
| Vitamin B1 | 0.8 mg |
| Vitamin B2 | 0.5 mg |
| Vitamin B3 | 4.1 mg |
| Vitamin C | 115.3 mg |
| Folic Acid | 66.3 mcg |
| Calcium | 127.5 mg |
| Iron | 6.4 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Sodium | 54.5 mg |
| Potassium | 699.1 mg |
| Zinc | 2.9 mg |
Good healthy Lunch salad. Carry this to work and love the addition of some dals to this. My lunch box just got lighter.