Lettuce, Bean Sprouts and Broccoli Salad
by Tarla Dalal
Earthy broccoli florets, iceberg lettuce and crispy celery stalks in combination with bean sprouts provide a wonderful array of flavours to delight the palate and also provide a wealth of nutrients. The puréed melon adds volume to the dressing making it creamier and of a coating consistency to flavour the vegetables and sprouts. Feel free to use any combination of vegetables that are handy.
Lettuce, Bean Sprouts and Broccoli Salad recipe - How to make Lettuce, Bean Sprouts and Broccoli Salad
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
1 1/2 cups iceberg lettuce , torn into pieces
1/2 cup bean sprouts
1/2 cup broccoli florets , blanched
2 celery (ajmoda) , chopped
For The Dressing
1 cup ripe muskmelon (kharbooja) , chopped
1/2 tsp roasted cumin seeds (jeera) , crushed
3 tbsp chopped coriander (dhania)
salt and freshly ground black pepper powder to taste
Method
For the dressing
How to proceed
For the dressing
- For the dressing
- Blend the muskmelon to a smooth purée in a blender.
- Add the remaining ingredients and mix well. Refrigerate till required.
How to proceed
- How to proceed
- Combine all the ingredients for the salad in a bowl and refrigerate.
- Just before serving, add the dressing and toss well.
- Serve immediately.
- Add ½ sachet of sugar substitute to the dressing if the melon is not sweet enough.
Nutrient values per serving
| Energy | 19 cal |
| Protein | 1.3 g |
| Carbohydrates | 3.2 g |
| Fiber | 0.9 g |
| Fat | 0.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 694.8 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.4 mg |
| Vitamin C | 23.1 mg |
| Folic Acid | 30.7 mcg |
| Calcium | 45.1 mg |
| Iron | 1.6 mg |
| Magnesium | 51.2 mg |
| Phosphorus | 27.8 mg |
| Sodium | 61.6 mg |
| Potassium | 183.6 mg |
| Zinc | 0.1 mg |
Outbrain
A crunchy salad with the goodness of vitamin A, vitamin C and protein.