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Pear Spinach and Bean Sprouts Salad

 

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pear spinach and sprouts salad | spinach pear carrot salad | healthy Indian pear salad | pregnancy salad | iron, vitamin b1, vitamin A rich salad | with 30 amazing images.

pear spinach and sprouts salad is a healthy Indian pregnancy salad. Learn how to make healthy Indian pear salad.

pear spinach and sprouts salad has pear as its main ingredient, and is also dressed in the pulp of the same fruit. A dash of mustard added to the dressing gives this salad a tongue-tingling flavour and rich aroma.

In addition, this spinach pear carrot salad combines a medley of greens, veggies and sprouts, including spinach, bean sprouts, carrots and capsicum. You can exercise your creativity and make your own creations by adding other crispy vegetables like cabbage too.

This high-fibre pear, spinach and bean sprouts Salad is not only a treat for your palate, but also keeps your heart healthy. It is high in potassium and low in sodium, which helps maintain blood pressure too.

Pears in iron, vitamin b1, vitamin A rich salad are an excellent source of fibre (7.3 g / cup). Fiber has a key role in easy bowel movements and avoiding constipation. Pears are high in vitamin C, which enhances our line of defense against diseases by building white blood cells (WBC).

Enjoy pear spinach and sprouts salad | spinach pear carrot salad | healthy Indian pear salad | pregnancy salad | iron, vitamin b1, vitamin A rich salad | with step by step photos.

Pear Spinach and Bean Sprouts Salad recipe - How to make Pear Spinach and Bean Sprouts Salad

Tags

Indian Fruit Salad RecipesVitamin A Rich, Beta Carotene, RetinolVitamin B1 ThiamineSproutsHealthy Salads Fruit Based SaladsHealthy Indian Salads with healthy dressingRecipes for Increasing immunity

Preparation Time:    Cooking Time:    Total Time:    Makes 2 servings

Ingredients


For Pear Spinach and Bean Sprouts Salad
1 cup pear cubes
1 cup spinach (palak) , torn into pieces
1 cup bean sprouts
1/2 cup carrot juliennes
1/2 cup chopped coloured capsicum

To Be Mixed Together For The Dressing
1/4 cup pear pulp
1 tsp extra virgin olive oil
1/4 tsp mustard (rai / sarson) powder
1 tsp honey
1/4 tsp sea salt (khada namak)

Method
For pear spinach and bean sprouts salad
    For pear spinach and bean sprouts salad
  1. To make {span class="bold1"}pear spinach and bean sprouts salad{/span}, first make pear pulp. Take 1 pear, chop into cubes, boil in water for 7 minutes. Cool and put in mixer.
  2. Add 1 tablespoon water and blend to make pear pulp for dressing.
  3. For the dressing mix pear pulp, extra virgin olive oil, mustard powder, honey and sea salt.
  4. In a big bowl put pear cubes (unpeeled), spinach (palak) , bean sprouts, carrot juliennes and coloured capsicum.
  5. Cover and chill in fridge till you want to serve. Don't add the dressing till you want to serve.
  6. Just before serving, add the dressing. Toss well.
  7. Serve the {span class="bold1"}pear spinach and bean sprouts salad{/span} immediately.

Pear Spinach and Bean Sprouts Salad recipe with step by step photos

like pear spinach and sprouts salad
  1. like pear spinach and sprouts salad | spinach pear carrot salad | healthy Indian pear salad | pregnancy salad | iron, vitamin b1, vitamin A rich salad |  then see collection of healthy Indian salads and some recipes we love below.

what is pear spinach and sprouts salad made of ?
  1. what is pear spinach and sprouts salad made of ? is made from 1 cup pear cubes (unpeeled), 1 cup spinach (palak) , torn into pieces, 1 cup bean sprouts, 1/2 cup carrot julliens, 1/2 cup chopped capsicum and a dressing of 1/4 cup pear pulp, 1 tsp extra virgin olive oil, 1/4 tsp mustard (rai/sarson) powder, 1 tsp honey and sea salt to taste. See below image of list of ingredients for pear spinach and sprouts salad.

making pear pulp
  1. Take 1 pear.
  2. Cut in half.
  3. Remove the portions and edges of the pear which are not edible.
  4. Chop the pear into cubes.
  5. Take a pan of boiling water and add the chopped pears.
  6. Cook for 7 minutes.
  7. Drain and cool.
  8. Put chopped and cooked pear in a mixer.
  9. Add 1 tablespoon of water.
  10. Blend.
  11. Pear pulp for salad dressing.

dressing for pear spinach sprouts salad
  1. In a bowl put 1/4 cup pear pulp.
  2. Add 1 tsp extra virgin olive oil.
  3. Add 1/4 tsp mustard (rai/sarson) powder.
  4. Add 1 tsp honey.
  5. Add sea salt to taste. We added 1/4 tsp sea salt.
  6. Mix well.
  7. dressing for pear spinach sprouts salad.

making pear spinach sprouts salad
  1. To make pear spinach and sprouts salad | spinach pear carrot salad | healthy Indian pear salad | pregnancy salad | iron, vitamin b1, vitamin A rich salad | in a bowl put 1 cup pear cubes (unpeeled).
  2. Add 1 cup spinach (palak) , torn into pieces.
  3. Add 1 cup bean sprouts or any sprouts.
  4. Add 1/2 cup carrot juliennes. Carrot juliennes always taste better in salads then chopped carrots. The juliennes tend to mix well with the dressing also.
  5. Add 1/2 cup chopped capsicum.
  6. Cover and chill in fridge till you want to serve. Don't add the dressing till you want to serve.
  7. Just before serving, add the dressing.
  8. Toss pear spinach and sprouts salad | spinach pear carrot salad | healthy Indian pear salad | pregnancy salad | iron, vitamin b1, vitamin A rich salad | well.
  9. Serve pear spinach and sprouts salad | spinach pear carrot salad | healthy Indian pear salad | pregnancy salad | iron, vitamin b1, vitamin A rich salad | immediately.

pro tips for pear spinach sprouts salad
  1. Cover and chill in fridge till you want to serve. Don't add the dressing till you want to serve. 
  2. Just before serving, add the dressing. 
     
  3. Pear Spinach and Bean Sprouts Salad is rich in Vitamin C, Vitamin B1, Folic Acid, Fiber.
    1. Vitamin C :  Vitamin C is a great defence against coughs and colds. 139% of RDA.
    2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 30% of RDA.
    3. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 30% of RDA.
    4. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. 29% of RDA.
    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. 28% of RDA.

Nutrient values per serving
Energy119 cal
Protein2.7 g
Carbohydrates21.3 g
Fiber7.1 g
Fat3 g
Cholesterol0 mg
Vitamin A1417.7 mcg
Vitamin B10.3 mg
Vitamin B20.1 mg
Vitamin B30.7 mg
Vitamin C55.8 mg
Folic Acid57.3 mcg
Calcium45.4 mg
Iron5.2 mg
Magnesium37.9 mg
Phosphorus160.6 mg
Sodium26 mg
Potassium266.3 mg
Zinc0.3 mg
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