Healthy Sprout Salad Recipe
Healthy eating doesn’t have to be boring or tasteless, and this Healthy Sprout Salad is the perfect example of how nutritious food can be delicious and satisfying. Packed with vibrant colors and a variety of textures, this salad is a feast for the senses. The combination of sprouted moong beans with fresh vegetables not only makes it visually appealing but also provides a hearty dose of nutrients that your body craves.
Why Make This Recipe
This Healthy Sprout Salad stands out for several reasons. Firstly, it is incredibly nutritious, being rich in protein, fiber, vitamins, and minerals. Sprouts are known for their health benefits, including improved digestion, enhanced metabolic rate, and reduced cholesterol levels. Combining sprouted moong beans with fresh vegetables such as tomatoes, cucumbers, and carrots creates a refreshing dish that is low in calories but high in flavor. Moreover, making this salad is easy and quick, making it an ideal choice for busy weeknights or light lunches.
How to Make Healthy Sprout Salad
Preparing this Healthy Sprout Salad is a straightforward process involving just a few steps. Follow the instructions below to enjoy a bowl of vibrant, healthy goodness.
Ingredients
- 1 1/2 Cup moong bean sprouts (moong dal sprouts)
- 2 Cup water, hot
- 1/4 Cup onion, finely chopped
- 1/4 Cup tomato (discard pulp and seeds), finely chopped
- 1/4 Cup cucumber, finely chopped
- 1/4 Cup carrot, shredded
- 1/4 Cup parsley or cilantro, chopped
- 1/4 Cup pomegranate
- 2 tablespoon roasted peanuts
- 1/4 Cup extra virgin olive oil
- 1 teaspoon roasted cumin powder (jeera powder)
- 1 teaspoon Himalayan Pink Salt
- 1 teaspoon red chili powder
- 1 1/2 tablespoon lemon or lime juice
Directions
- Blanch the Sprouts: In a pot, bring 2 cups of hot water to a boil, then add the moong bean sprouts. Blanch the sprouts for about 2-3 minutes until tender but still crisp. Drain and rinse under cold water to stop the cooking process.
- Prepare the Salad: In a large mixing bowl, combine the blanched sprouts with chopped onions, tomatoes, cucumbers, carrots, parsley or cilantro, and pomegranate. Toss to mix well.
- Dress the Salad: In a small bowl, whisk together the olive oil, roasted cumin powder, Himalayan pink salt, red chili powder, and lemon or lime juice. Pour the dressing over the salad and toss until evenly coated. Sprinkle roasted peanuts on top for added crunch.
How to Serve Healthy Sprout Salad
Serve the Healthy Sprout Salad chilled or at room temperature, garnished with additional pomegranate seeds and roasted peanuts if desired. This salad makes a great standalone dish, a side for grilled meats, or a refreshing accompaniment to spicy cuisines.
How to Store Healthy Sprout Salad
Store any leftover salad in an airtight container in the refrigerator. It is best consumed within a day or two for optimal freshness. To keep the salad from becoming soggy, consider storing the dressing separately until ready to serve.
Tips to Make Healthy Sprout Salad
- Adjust Spice Levels: If you prefer a milder taste, reduce the amount of red chili powder or omit it altogether.
- Fresh Ingredients: Use the freshest ingredients possible for the best flavor and texture.
- Make Ahead: Prep the ingredients ahead of time by chopping the vegetables and sprouting the moong beans a day in advance. Mix just before serving to maintain freshness.
Variation
Experiment with different ingredients to customize your Healthy Sprout Salad. Add diced bell peppers for sweetness, grated beetroot for an earthy flavor, or experiment with seasonal fruits like mango or apple for a unique twist. Mixing different herbs can also elevate the overall taste.
FAQs
Q: Can I use canned sprouts instead of fresh?
A: Fresh sprouts are preferable for flavor and nutrition. However, if you are unable to find them, you can use canned sprouts; just make sure to drain and rinse them well.
Q: Is this salad suitable for meal prep?
A: Yes, the salad can be prepared in advance, but it’s best to store the dressing separately to keep the ingredients fresh and crisp.
Q: What can I substitute for moong bean sprouts?
A: You can use other types of sprouts like alfalfa, lentil sprouts, or chickpea sprouts as alternatives.
Healthy Sprout Salad
Ingredients
For the Salad
- 1.5 cup moong bean sprouts (moong dal sprouts)
- 2 cup hot water for blanching the sprouts
- 0.25 cup onion, finely chopped
- 0.25 cup tomato, finely chopped (discard pulp and seeds)
- 0.25 cup cucumber, finely chopped
- 0.25 cup carrot, shredded
- 0.25 cup parsley or cilantro, chopped
- 0.25 cup pomegranate
- 2 tablespoon roasted peanuts for garnish
For the Dressing
- 0.25 cup extra virgin olive oil
- 1 teaspoon roasted cumin powder (jeera powder)
- 1 teaspoon Himalayan Pink Salt
- 1 teaspoon red chili powder
- 1.5 tablespoon lemon or lime juice
Instructions
Preparation
- In a pot, bring 2 cups of hot water to a boil, then add the moong bean sprouts. Blanch the sprouts for about 2-3 minutes until tender but still crisp. Drain and rinse under cold water to stop the cooking process.
- In a large mixing bowl, combine the blanched sprouts with chopped onions, tomatoes, cucumbers, carrots, parsley or cilantro, and pomegranate. Toss to mix well.
Dressing
- In a small bowl, whisk together the olive oil, roasted cumin powder, Himalayan pink salt, red chili powder, and lemon or lime juice. Pour the dressing over the salad and toss until evenly coated.
- Sprinkle roasted peanuts on top for added crunch.
