Nourishing Sprout Salad Recipe: A Wholesome and Flavorful Mix of Nutrient-Rich Sprouts

Sprout Salad is a nutritious and refreshing dish made with sprouted legumes and a medley of fresh vegetables. It is packed with essential nutrients, enzymes, and fiber, making it a wholesome addition to your diet. At Indian Recipe Duniya, we present you with a simple and healthy recipe to prepare Sprout Salad.

Speciality of Sprout Salad:

The speciality of Sprout Salad lies in its abundance of sprouted legumes, which are a powerhouse of nutrients. The combination of sprouts, crunchy vegetables, and tangy dressing creates a delicious and satisfying salad. Sprout Salad is known for its vibrant colors, crisp textures, and the natural goodness of sprouted ingredients.

About Oil Free Sprout Salad:

This refreshing and nutritious salad is a vibrant mix of sprouted legumes and fresh vegetables. Packed with protein, vitamins, and minerals, it’s a wholesome and flavorful choice for a light and healthy meal. Enjoy the crunch of sprouts combined with the burst of flavors from colorful veggies, all without the need for added oils. A guilt-free delight that’s easy to prepare and perfect for those looking for a nutrient-packed option in their daily diet.

Health Benefits of Homemade Oil-Free Sprout Salad:

1. Rich in Nutrients: Sprouts are a nutritional powerhouse, providing essential vitamins, minerals, and enzymes that support overall health.

2. High Protein Content: Sprouts are an excellent source of plant-based protein, promoting muscle repair and growth.

3. Digestive Aid: The enzymes present in sprouts aid digestion, ensuring better nutrient absorption and a healthy gut.

4. Low in Calories: With no added oils, this salad is a low-calorie option, making it suitable for those watching their calorie intake.

5. Fiber-Rich: The combination of sprouts and vegetables contributes to the salad’s fiber content, supporting digestive health and promoting a feeling of fullness.

6. Antioxidant Boost: Colorful vegetables in the salad provide antioxidants, helping combat oxidative stress and promoting overall well-being.

7. Heart Health: A diet rich in sprouts may contribute to heart health by helping lower cholesterol levels.

8. Weight Management: The high fiber and protein content can aid in weight management by promoting satiety and reducing overall calorie intake.

9. Blood Sugar Regulation: The complex carbohydrates in sprouts contribute to stable blood sugar levels, making it a suitable choice for those managing diabetes.

10. Hydration: Vegetables like cucumber contribute to the salad’s water content, supporting hydration and overall skin health.

Healthy Fresh Sprout Salad Recipe Video:

Healthy Fresh Sprout Salad Recipe Video

Easy Oil-Free Sprout Salad Recipe Ingredients:

  • 2 cups Green Moong Sprouts
  • 1 medium-sized Carrot, chopped
  • 1 medium-sized Onion
  • 1/4 inch Ginger
  • 1 Green Chilli, finely chopped
  • 1 medium-sized Radish (Mooli), chopped (or use cucumber or any seasonal vegetable)
  • 1 medium-sized Tomato, de-seeded and chopped
  • 1/3 tsp Black Salt (Kala Namak)
  • 1 tsp Chaat Masala
  • Juice of half a Lemon
  • 1-2 tbsp Roasted Peanuts, crushed
  • Fresh Coriander Leaves, finely chopped

Homemade Oil-Free Sprout Salad Recipe with Pictures:

1.Sprout Preparation:
In a steamer, add 2 cups of sprouted Green Moong.

Homemade Sprout Salad

Lightly steam the sprouts for 3-4 minutes to ensure easy digestion and prevent bacterial contamination.

Homemade Sprout Salad

Allow the sprouts to cool completely.

Homemade Sprout Salad

2.Vegetable Prep:
In a bowl, combine chopped Carrot, Onion, Ginger, Green Chilli, Radish, and Tomato.

Homemade Sprout Salad
Homemade Sprout Salad
Homemade Sprout Salad
Homemade Sprout Salad

Add Black Salt, Chaat Masala, and Lemon Juice to the vegetables.

Homemade Sprout Salad
Homemade Sprout Salad

Toss in 1-2 tbsp of crushed Roasted Peanuts for healthy fats.

Homemade Sprout Salad

3.Assembly:
Add the cooled steamed Moong Sprouts to the vegetable mix. Add some finely chopped Coriander Leaves.

Homemade Sprout Salad

Mix all the ingredients well, ensuring an even coating of spices.

Homemade Sprout Salad

4.Garnish and Serve:
Garnish the salad with a sprinkle of crushed Peanuts and additional Coriander Leaves.

Homemade Sprout Salad

Your nutrient-packed, oil-free Sprout Salad is ready to be enjoyed!

Homemade Sprout Salad

Conclusion:
Indulge in the goodness of this Oil-Free Sprout Salad, a perfect companion on your weight loss journey. Packed with protein, fiber, and essential nutrients, this salad not only promotes health but also satisfies your taste buds. Feel free to customize with your favorite seasonal vegetables and make it a regular part of your balanced diet. Enjoy your guilt-free, flavorful journey to wellness!

Pro Tips for Oil-Free Sprout Salad Recipe:

1. Fresh Sprouts: Use freshly sprouted legumes for maximum nutritional benefits. Ensure they are crisp and not mushy.

2. Diverse Sprouts: Combine various sprouts like mung beans, chickpeas, and lentils for a diverse nutrient profile and interesting textures.

3. Colorful Vegetables: Add a variety of colorful vegetables like bell peppers, tomatoes, and carrots to enhance visual appeal and boost antioxidant content.

4. Citrus Zest: Incorporate citrus zest (lemon or lime) for a burst of freshness and added flavor without the need for oil.

5. Herb Infusion: Use fresh herbs like cilantro, mint, or parsley to infuse the salad with natural flavors and enhance the overall taste.

6. Nut and Seed Crunch: For added texture and healthy fats, sprinkle chopped nuts or seeds like almonds, pumpkin seeds, or sunflower seeds.

7. Tangy Dressing: Create a tangy dressing using lemon or vinegar, mixed with a pinch of salt and pepper, to add flavor without resorting to oil.

8. Avoid Over-Soaking: Be cautious not to over-soak the sprouts, as this can lead to sogginess. They should be crunchy and retain their freshness.

9. Serve Chilled: Refrigerate the salad before serving for a refreshing and crisp texture, especially on hot days.

10. Customize to Taste: Tailor the salad to your taste preferences by adjusting the seasoning, spice levels, or adding your favorite veggies.

Frequently Asked Questions on Homemade Sprout Salad Recipe:

Can I use canned or store-bought sprouts for the salad?

While fresh sprouts are preferred for maximum nutrition, you can use canned or store-bought sprouts. Rinse them thoroughly to remove excess salt or preservatives.

How long can I store oil-free sprout salad in the refrigerator?

Oil-free sprout salad can be stored in an airtight container in the refrigerator for up to two days. However, for the best texture and flavor, it is recommended to consume it fresh.

Can I add cooked grains like quinoa or brown rice to the sprout salad?

Absolutely! Adding cooked grains can enhance the nutritional profile and make the salad more filling. Ensure the grains are cooled before mixing them with the sprouts.

Are there specific sprouts that work best for this salad?

You can use a mix of sprouts, such as mung beans, chickpeas, lentils, and alfalfa. Combining different types adds variety in taste and texture.

How do I prevent the sprouts from becoming soggy?

To prevent sogginess, avoid over-soaking the sprouts. They should be crunchy and crisp. Additionally, refrigerate the salad before serving to maintain freshness.

Can I make the salad in advance for meal prep?

Yes, you can prepare the components in advance and assemble the salad just before serving. Keep the dressing separate until you’re ready to eat to maintain the salad’s crispness.

Is there a recommended dressing for an oil-free sprout salad?

Yes, a tangy dressing made with lemon or vinegar, salt, and pepper works well. You can customize it with your preferred herbs and spices.

Can I add nuts or seeds to the salad for extra crunch?

Absolutely! Chopped nuts like almonds or seeds such as pumpkin seeds can add a delightful crunch and additional nutritional benefits to the salad.

Can I customize the salad based on my preferences?

Yes, feel free to customize the salad by adding your favorite vegetables, herbs, or adjusting the seasoning to suit your taste.

Is this salad suitable for a low-carb diet?

Yes, oil-free sprout salad is generally low in carbs, making it a suitable option for those following a low-carb or healthy eating plan.

Nutritional Facts about Homemade Sprout Salad:

  • Serving Size: 1 cup
  • Calories: 60
  • Protein: 4g
  • Fat: 0.5g
  • Carbohydrates: 12g
  • Fiber: 4g
  • Sugar: 2g

Recipe Card:

Homemade Sprout Salad

Nourishing Sprout Salad Recipe

Sprout Salad is a nutritious and refreshing dish made with sprouted legumes and a medley of fresh vegetables. It is packed with essential nutrients, enzymes, and fiber, making it a wholesome addition to your diet.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Salad
Cuisine Indian
Servings 4
Calories 0.24 kcal

Ingredients
  

  • 2 cups Green Moong Sprouts
  • 1 medium-sized Carrot, chopped
  • 1 medium-sized Onion
  • 1/4 inch Ginger
  • 1 Green Chilli, finely chopped
  • 1 medium-sized Radish (Mooli), chopped (or use cucumber or any seasonal vegetable)
  • 1 medium-sized Tomato, de-seeded and chopped
  • 1/3 tsp Black Salt (Kala Namak)
  • 1 tsp Chaat Masala
  • Juice of half a Lemon
  • 1-2 tbsp Roasted Peanuts, crushed
  • Fresh Coriander Leaves, finely chopped

Instructions
 

  • Sprout Preparation:
    – In a steamer, add 2 cups of sprouted Green Moong.
    – Lightly steam the sprouts for 3-4 minutes to ensure easy digestion and prevent bacterial contamination.
    – Allow the sprouts to cool completely.
  • Vegetable Prep:
    – In a bowl, combine chopped Carrot, Onion, Ginger, Green Chilli, Radish, and Tomato.
    – Add Black Salt, Chaat Masala, and Lemon Juice to the vegetables.
    – Toss in 1-2 tbsp of crushed Roasted Peanuts for healthy fats.
  • Assembly:
    – Add the cooled steamed Moong Sprouts to the vegetable mix.
    – Add some finely chopped Coriander Leaves.
    – Mix all the ingredients well, ensuring an even coating of spices.
  • Garnish and Serve:
    – Garnish the salad with a sprinkle of crushed Peanuts and additional Coriander Leaves.
    – Your nutrient-packed, oil-free Sprout Salad is ready to be enjoyed!

Video

Keyword Maharashtrian Salad, Sprout Salad

Takeaway:

Indulge in the goodness of Sprout Salad, a nutritious and refreshing dish that combines sprouted legumes and vibrant vegetables. With its high nutrient content, fiber-rich nature, and hydrating properties, Sprout Salad is an excellent choice for a healthy and satisfying meal. Prepare this wholesome salad using our provided recipe from Indian Recipe Duniya and enjoy its crisp textures, vibrant flavors, and numerous health benefits.

Stay Connected with Us!

Follow us for a delectable journey through the flavors of India! 🌶️🍽️ Join our culinary adventures and discover the best of Indian cuisine. Visit our website for more recipes and inspiration. Find us on Facebook and Instagram. #FollowUs #IndianRecipes

Share this recipe:

Leave a Comment

Recipe Rating