Sprouts, Spring Onion and Tomato Salad
by Tarla Dalal
sprouts spring onion and tomato salad recipe | Indian mixed sprouts tomato salad | healthy mixed sprouts vegetable salad | mixed sprouts salad for weight loss | with 29 amazing images.
sprouts spring onion and tomato salad recipe | Indian mixed sprouts tomato salad | healthy mixed sprouts vegetable salad | mixed sprouts salad for weight loss is a wholesome and satiating salad. Learn how to make healthy mixed sprouts vegetable salad.
To make sprouts spring onion and tomato salad, combine all the ingredients, except the dressing, in a deep bowl and toss well. Refrigerate for at least 1 hour. Just before serving, pour the dressing over the salad and toss well. Serve immediately.
Quick, easy and tasty too – what a combination! The best part is that this Indian mixed sprouts tomato salad has as much nutritional appeal too, making it a must-have in the preconception period and first trimester of pregnancy.
Tangy and crunchy, healthy mixed sprouts vegetable salad is an excellent source of folic acid, iron and protein. The lemony dressing adds to the goodness with an ample dose of vitamin C, especially if it is prepared just before serving. The onions and tomatoes exhibit anti-inflammatory benefits too because of the presence of antioxidants like quercetin and lycopene.
With 7 g of protein and 5.7 g of fibre per serving, this mixed sprouts salad for weight loss is a wise indulgence for heart patients and diabetics too. The sprouts help manage blood sugar levels. The fibre in it is beneficial for a healthy digestive system too. It helps to prevent constipation. It will keep you full for long hours and thus you can have this salad as a mind morning or mid evening snack too!
Tips for sprouts spring onion and tomato salad. 1. Boiled mixed sprouts can be refrigerated. They stay fresh for two days. 2. Always add little salt while boiling sprouts as they absorb salt well at this stage. 3. Boil the sprouts till they are cooked, but yet crunchy. That is the perfect texture needed for most sprouts based salads. 4. Spring onions can be replaced with onions and fresh coriander. 5. If you wish to carry this salad to work, pack the salad and the dressing in separate air-tight containers and mix and toss just before eating.
Enjoy sprouts spring onion and tomato salad recipe | Indian mixed sprouts tomato salad | healthy mixed sprouts vegetable salad | mixed sprouts salad for weight loss | with step by step photos.
Sprouts, Spring Onion and Tomato Salad recipe - How to make Sprouts, Spring Onion and Tomato Salad
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Sprouts , Spring Onion and Tomato Salad
2 1/2 cups soaked and boiled mixed sprouts
1/2 cup sliced spring onions
1/2 cup tomato cubes
2 tbsp finely chopped coriander (dhania)
To Be Mixed Into A Dressing
2 tbsp lemon juice
1 tsp chaat masala
1/4 tsp black salt (sanchal)
salt and to taste
For sprouts, spring onion and tomato salad
- For sprouts, spring onion and tomato salad
- To make {span class="bold1"}sprouts, spring onion and tomato salad{/span}, combine all the ingredients, except the dressing, in a deep bowl and toss well.
- Refrigerate for at least 1 hour.
- Just before serving, pour the dressing over the salad and toss well.
- Serve the {span class="bold1"}sprouts, spring onion and tomato salad{/span} immediately.
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What is healthy weight loss sprouts and vegetable salad made off?
- What is healthy weight loss sprouts and vegetable salad made off? sprouts, spring onions tomato salad is made from 2 1/2 cups soaked and boiled mixed sprouts, 1/2 cup sliced spring onions (whites and greens), 1/2 cup tomato cubes, 2 tbsp finely chopped coriander (dhania) with an Indian lime dressing.
What are boiled mixed sprouts?
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This is what mixed sprouts look like. Mixed sprouts are usually a combination of moong, kabuli chana, chawli, matki, red chana etc. We have taken 2 1/4 cups of mixed sprouts to give 2 1/2 cups of boiled sprouts.
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Heat water in a pan and bring to boiling point.
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Add some salt.
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Add the mixed sprouts. We buy the ready made mixed sprouts from our local market in Mumbai. You can get this anywhere in India.
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Let it boil on high flame for 6 to 8 minutes. This is image 1 taken at 1 minute.
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Stir the sprouts several times just to mix the salt we added. This is image 2 taken at 2 minutes. We are cooking on a high flame right through making boiled mixed sprouts.
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This is image 3 taken at 3 minutes.
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This is image 4 taken at 5 minutes.
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This is image 5 taken at 6 minutes. We will now check if the sprouts are cooked.
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This is image 6 taken at 8 minutes. Sprouts are now cooked.
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Drain mixed sprouts using a sieve.
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Keep aside in a bowl.
pro tips for sprouts, spring onions tomato salad
-
Always add little salt while boiling sprouts as they absorb salt well at this stage.
- Boiled mixed sprouts can be refrigerated. They stay fresh for two days.
-
Boil the sprouts till they are cooked, but yet crunchy. That is the perfect texture needed for most sprouts based salads.
-
Spring onions can be replaced with onions and fresh coriander.
-
If you wish to carry this salad to work, pack the salad and the dressing in separate air-tight containers and mix and toss just before eating.
Making sprouts, spring onions tomato salad
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To make sprouts spring onion and tomato salad recipe | Indian mixed sprouts tomato salad | healthy mixed sprouts vegetable salad | mixed sprouts salad for weight loss, in a deep bowl put 2 1/2 cups soaked and boiled mixed sprouts.
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Add 1/2 cup sliced spring onions (whites and greens).
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Add 1/2 cup tomato cubes.
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Add 2 tbsp finely chopped coriander (dhania).
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Toss well.
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Cover and refrigerate. Cover is important as spring onions will make your fridge smell.
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Refrigerate for at least 1 hour.
Dressing for sprouts, spring onions tomato salad
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In a small glass bowl put 2 tbsp lemon juice.
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Add 1 tsp chaat masala.
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Add 1/4 tsp black salt (sanchal).
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Add salt to taste.
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Add freshly ground black pepper.
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Mix well.
Tossing sprouts, spring onions tomato salad
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Just before serving, pour the dressing over the salad.
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Toss well.
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Serve sprouts spring onion and tomato salad recipe | Indian mixed sprouts tomato salad | healthy mixed sprouts vegetable salad | mixed sprouts salad for weight loss immediately.
Health Benefits of sprouts spring onion and tomato salad
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Sprouts Spring Onion and Tomato Salad – rich in protein, fibre and antioxidants.
- With ample amount of fibre and protein, this salad is a weight watchers delight.
- Sprouts and veggies is a healthy combination. It does not raise the blood sugar levels quickly. So diabetics can enjoy it too.
- Fibre, magnesium, potassium, folate and B vitamins all together can benefit heart.
- Pregnant women and women with PCOS aiming to eat healthy will enjoy this flavour packed salad bursting with the goodness of umpteen nutrients.
- Antioxidants like vitamin A, vitamin C, lycopene and quercetin in this salad further help to reduce inflammation in the body and maintain the health of organs in the body.
| Energy | 117 cal |
| Protein | 7 g |
| Carbohydrates | 20.2 g |
| Fiber | 5.7 g |
| Fat | 0.9 g |
| Cholesterol | 0 mg |
| Vitamin A | 211.9 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.7 mg |
| Vitamin C | 16.4 mg |
| Folic Acid | 26.5 mcg |
| Calcium | 78.6 mg |
| Iron | 2.2 mg |
| Magnesium | 58 mg |
| Phosphorus | 95.3 mg |
| Sodium | 78.4 mg |
| Potassium | 282.5 mg |
| Zinc | 0.6 mg |
Multi nutrient sprouts laced in a peppy lemony dressing....oh this salad is too satiating and be had as an evening snack too.