A Vegetable Sprouted Salad is a wonderful vegan option, which is also full of nutrients. For post workout meals, this proves perfect for the good nutrient intake, keeps our health intact and has good taste. This is an easy to prepare and low fat salad, and can be made in minutes. The flavours are refreshing and can be modified as per your taste using your favourite vegetables or seasonings. It is one of the most satiable meals; so, next time a post workout salad especially when you are running late for office, this is an absolute go-to.
Origin
The tender roots of a legume, beans allowed germinating and the shoots are released. As the seeds germinate, the nutritional value and digestibility increases. Hence, sprouted beans of each legume can be used for salad recipe; Kidney bean is an exception. Mung beans or green gram are the most common type of sprouts, which are consumed in East and Southeast Asia. Fresh cut vegetables or stir fried vegetables with seasonings are generally added to enhance the taste of the sprouted salad. This mung bean sprout is a rich source of protein and a filling one too used by gym goers.
Preparation of Vegetable Sprouted Salad
Pre-requisite of the Vegetable Sprouted Salad is sprouting of mung beans, else buy the germinated beans from a grocery store. This shall be followed by stir-frying vegetables in the sprouts or simply adding seasoning along with vegetables.
Ingredients
- 100-200 gram Sprouted Mung beans
- 1 small onion
- 1 small tomato
- 1 small carrot
- 1 small cucumber
- Half a Lemon
- ½ inch ginger(Optional)
- Few mint leaves(Optional)
- 1 green chilli
- Coriander leaves
- Salt
- Crushed Black Pepper
- Chaat Masala (Optional)
Making Mung Bean Sprouts
- To make mung bean sprouts, preparation has to be done a day before. The steps are as follows:
- A night before, clean and rinse the mung beans thoroughly
- In a bowl, soak the beans in water, where water level should be two to three inches above the level of beans
- Cover the bowl with a lid and leave it till morning
- As the beans swell, drain excess water from the bowl
- Clean the beans one more time
- Transfer these beans into a different bowl
- Wrap the beans in a moist muslin cloth and place the cloth in the same bowl
- Cover the lid; the lid should be non-tight
- Let this rest for another six to eight hours
- By evening sprouts will appear
- Prevent excess sprouting by taking out the beans from the muslin cloth and keep the beans in a dry bowl. Now refrigerate the beans
Cutting and Chopping of Vegetables
- Wash all the vegetable thoroughly
- Chop onion, tomato, ginger and green chilli into a size that fills a spoon-bite along with sprouts
- Cut lemon and squeeze about two teaspoon juice
- Chop coriander and mint leaves
- Cut cucumber into small cubes
Making of Vegetable Sprout Salad
- In a bowl, take the required sprouts
- Add the vegetables to the bowl or stir-fry the vegetables in some oil, seasoning and some oil and then add into the sprout bowl
- Add seasoning and lemon juice
- Mix well
- Adjust taste for saltiness
- Serve instantly so that vegetables do not lose moisture
- Chaat masala can be sprinkled right before eating (optional)
Sprout Salad is one popular recipe among almost all age groups. A healthy, tasty, delicious breakfast or brunch, this salad is easy and quick to do, especially for gym goers. A post workout meal should consist of ingredients that are nutrient rich and this vegetable sprouted salad is protein and vitamin and mineral packed recipe, essential for right growth and energy. Serve immediately after making to get the best taste.
