Sprout Salad - Full Receipe
Ingredients (1 large bowl)
- Mixed sprouts (moong / chana / matki) – 1/2 cup (boiled or lightly steamed)
- Onion – 1 small, finely chopped
- Tomato – 1 small, chopped
- Cucumber – ½ cup, chopped
- Carrot – ½ small, grated
- Green chilli – optional
- Lemon juice – 1 tbsp
- Salt – to taste
- Black pepper – ½ tsp
- Chaat masala – ½ tsp (optional)
- Fresh coriander – 1 tbsp, chopped
Optional add-ons (protein/fat boost):
- Roasted peanuts – 1 tbsp ( optional depends on fitness goal) weight loss then 1 tsp.
- If it’s dinner then add Low fat Paneer cubes – 50 g
- If it’s evening snack with protein shake then add 1/4th cup pomegranate .
Method:
- Soak sprouts overnight (if raw). In Kodaikanal takes 2-3 days. City may be over night
- Pressure cook or steam till just soft (do not overcook).
- Let sprouts cool completely.
- Add onion, tomato, cucumber, carrot & chilli.
- Add lemon juice, salt, pepper & chaat masala.
- Mix well.
- Garnish with coriander.
- Add optional toppings if needed.
Nutrition (Approx – without add-ons)
Calories: ~120 kcal | Protein: ~9–10 g | Carbs: ~18 g | Fat: ~5–6 g | Fiber: ~6 g | GI: Low
Health Notes
High protein + fiber | Low GI (blood sugar friendly) | Great for fat loss & gut health | Ideal pre-lunch or evening snack