mixed sprouts salad recipe | healthy sprouts salad | sprouts salad for weight loss | Indian sprouts salad benefits |
by Tarla Dalal

mixed sprouts salad recipe | healthy sprouts salad | sprouts salad for weight loss | Indian sprouts salad benefits | with 21 amazing images.

mixed sprouts salad recipe | healthy sprouts salad | sprouts salad for weight loss | Indian sprouts salad benefits is an absolutely healthy salad fit to be a meal in itself. Learn how to make sprouts salad for weight loss.

To make mixed sprouts salad, combine the mixed sprouts, coriander, radish, tomatoes, fenugreek leaves and salt in a deep bowl and mix well. Keep aside. Heat the oil in a small non-stick pan, add the green chilli and asafoetida and sauté on a medium flame for a few seconds. Pour this tempering over the salad and mix well. Just before serving, discard the green chilli and serve immediately.

This is an unusual salad, in which mixed sprouts combine with tomatoes, radish, fenugreek leaves and chopped coriander, to provide an appreciable mix of nutrients that help balance your blood sugar levels. The healthy sprouts salad is further enhanced with a tempering, which helps to boost the flavour of the crunchy and juicy veggies. It’s nice refreshing flavour and pleasing mouth-feel make you feel truly pampered in a nourishing way.

Sprouts are a wealth of nutrients. Fibre and protein are two key nutrients that this sprouts salad for weight loss provide. Obese people, diabetics and heart patients all can benefit from these nutrients and aim at managing blood sugar levels and blood cholesterol levels.

This Indian sprouts salad has a few more health benefits. Radish is a good source of vitamin C- a nutrient needed to have strong gums and a strong immunity. Tomatoes, on the other hand, are rich in lycopene and vitamin A – both of which are antioxidants and help in reducing oxidative damage to cells in the body. All these together help to maintain the health of organs.

Tips for mixed sprouts salad. 1. The boiled sprouts for this recipe should be well cooked, but not mushy. So be careful not to over cook them. 2. Fenugreek leaves can be replaced with chopped mint if you like. 3. Some finely chopped onions would be a good addition to this salad if you are not Jain. Onions are a good source of antioxidant quercetin which helps to reduce inflammation in the body.

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Mixed Sprouts Salad recipe - How to make Mixed Sprouts Salad

For Mixed Sprouts Salad
3/4 cup boiled mixed sprouts (kabuli chana , moong , rajma , matki etc.)
2 tbsp chopped coriander (dhania)
1/4 cup grated radish (mooli)
1/4 cup finely chopped tomatoes
1/4 cup finely chopped fenugreek (methi) leaves
salt to taste

For The Tempering
1 tsp oil
1 green chilli , slit
a pinch of asafoetida (hing)

Method
For mixed sprouts salad

To make mixed sprouts salad, combine the mixed sprouts, coriander, radish, tomatoes, fenugreek leaves and salt in a deep bowl and mix well. Keep aside.
Heat the oil in a small non-stick pan, add the green chilli and asafoetida and sauté on a medium flame for a few seconds.
Pour this tempering over the salad and mix well.
Just before serving, discard the green chilli and serve immediately.

Nutrient values (Abbrv) per serving

Energy	62 cal
Protein	3 g
Carbohydrates	8 g
Fiber	2.7 g
Fat	2 g
Cholesterol	0 mg
Sodium	9.9 mg

Click here to view calories for Mixed Sprouts Salad

Mixed Sprouts Salad (Diabetic Recipe) Video by Tarla Dalal's Team

Mixed Sprouts Salad recipe with step by step photos

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What are sprouts, mixed sprouts?

This is what mixed sprouts look like. Mixed sprouts can be a combination of sprouted moong bean, kabuli chana, matki, rajma, fenugreek, flax seed, green lentils etc.
Heat water in a pan and bring to boiling point.
Add the mixed sprouts. We buy the ready made mixed sprouts from our local market in Mumbai. You can get this anywhere in India.
Let it boil for 5 to 7 minutes.

Check if your mixed sprouts are cooked. Do this by taking a laddle and removing a little bit of the mixed sprouts from the pan. Eat the chana or some sprouts to see if they are cooked properly. If undercooked, then boil a bit more and test again.
Drain your mixed sprouts using a sieve.
Keep aside in a bowl.

What is sprouts salad made off?

What is sprouts salad made off? mixed sprouts salad is made from easily available Indian ingredients like 3/4 cup boiled mixed sprouts (kabuli chana , moong , rajma , matki etc.), 2 tbsp chopped coriander (dhania), 1/4 cup grated radish (mooli), 1/4 cup finely chopped tomatoes, 1/4 cup finely chopped fenugreek (methi)leaves, salt to taste, 1 tsp oil and 1 green chilli , slit.

Making mixed sprouts salad

To make sprouts salad | mixed sprouts salad | healthy sprouts salad | in a deep bowl put 3/4 cup boiled mixed sprouts (kabuli chana , moong , rajma , matki etc). 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 A, Vitamin C, Vitamin E, Vitamin K and B-complex. Sprouts are a good source of fibre , good for diabetic and heart friendly. See detailed health benefits of sprouts.

Add 2 tbsp chopped coriander (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 A, vitamin 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.
Add 1/4 cup grated radish (mooli). Radish has many heart protective nutrients like Vitamin C, folic acid, calcium, potassium and flavonoids. They are an amazing source of fibre which helps in lowering cholesterol levels. The vitamin C in radishes is an antioxidant and anti-inflammatory which can help arthritis patients. Potassium from radish can help lower your risk of kidney stones. See detailed benefits of radish.
Add 1/4 cup finely chopped 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.
Add 1/4 cup finely chopped fenugreek (methi) leaves. Methi leaves are low in calorie, powerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. Rich in Vitamin K which is good for bone metabolism. They are good source of iron which is important for pregnant women as well as other individuals. Iron is a part of hemoglobin in the blood. A deficiency of iron may cause anaemia and that may decrease your work ability and make you fatigue easily. See all benefits of methi leaves here.
Add salt.

Mix sprouts salad | mixed sprouts salad | healthy sprouts salad | well.

Tempering for mixed sprouts salad

Heat the 1 tsp oil in a small non-stick pan.
Add 1 green chilli , slit.
Add a pinch of asafoetida (hing).
Sauté on a medium flame for a few seconds.

Pour this tempering over the salad.
Mix sprouts salad | mixed sprouts salad | healthy sprouts salad | well.
Just before serving, discard the green chilli and serve sprouts salad | mixed sprouts salad | healthy sprouts salad | immediately.

Health Benefits of mixed sprouts salad

Mixed Sprouts Salad – good for weight loss, diabetes and healthy heart.
The assorted sprouts featured in this recipe lend enough protein and fibre to manage blood sugar and blood cholesterol levels.

The use sprouts and very little oil for tempering makes this salad an easily digestible salad too.
This salad also has fair amounts of iron, potassium, magnesium, phosphorus and folate.
An elegantly flavoured soup like Oats and Roasted Capsicum Soup would make a perfect healthy dinner.