Healthy Sprouts Salad recipe for Diabetics

What is the healthiest edible on this planet? Seeds, which have hidden a new life in their small shell, can be considered superior to all other foods. Also, the latest and young germinated plants that we call ‘sprouts’ can be said to be one of the superfoods. Today, we will discuss a quick, easy, nutritious, and raw food with all the qualities to be called a Superfood. 

Mix Sprouts salad is a synonym for a wholesome meal, a powerhouse of nutrition, stay young food forever, etc. This colourful salad recipe is better for everyone. 

Nutritional benefits of Sprouts salad:

1. Mix sprouts salad is a colourful, high-protein food that is light and full of roughage. 
2. When sprouted, lentils develop an extra batch of proteins and fibres. The germination of tiny white tails on the legumes and grams stimulates the release of enzymes, which care for your gut and intestinal health. 
3. Being rich in fibre and roughage, sprouted legumes and salad are perfect for those with constipation and bowel syndromes. 
4. Having a bowl of mixed sprouts salad offers numerous health benefits. It contains a variety of germinated seeds and other ingredients that are no less than curative medicines for our health.
5. Being protein-rich, it is best for muscle gain and cuts down on extra fat in the body. It promotes healthy weight, not shabby-looking fat weight! 
6. Sprouts provide essential amino acids critical for regulated wear and tear of the body cells. 
7. It is the best plant-based protein, a vegan food with numerous health benefits. 

Why is Sprouts salad called a powerhouse of nutrition? 

This raw, vegan, and plant-based food must have something extraordinary, giving it the title ‘powerhouse of nutrition’. Let’s see the nutritional elements that make Mix Sprout Salad a perfect synonym for this. 

1. Dietary fibres
2. Folate
3. Magnesium
4. Calcium
5. Iron
6. Vitamin A, B6, B12, B9, C, K
7. Antioxidants
8. Zinc
9. Copper
10. Proteins
11. Selenium etc

After configuring the benefits and nutritional value of sprout salad, everyone must be willing to prepare this exotic, taste-enhancing and healthiest Mix of sprouts salad. Let’s have a look. 

Serves: 2
Can be served as Breakfast, Lunch, evening snacks

Ingredients required:

1. Moong sprouts – 2 tablespoons
2. Chana sprouts – 2 tablespoons
3. Boiled sweet corn kernels – 1 tablespoon
4. Boiled peanuts- ½ tablespoon
5. Boiled chickpeas – 1 tablespoon
6. Fresh green peas – 1 tablespoon

Veggies tossing

1. Chopped cucumber – 1 cup
2. Chopped lettuce – 2 tablespoons
3. Chopped tomato – 2 tablespoon
4. Chopped onion – 1 tablespoon (optional)
5. Chopped red cabbage – 2 tablespoon
6. Chopped green cabbage – 2 tablespoon
7. Chopped/Grated carrots – 1 tablespoon
8. Chopped zucchini – 2 tablespoon 

For Dressing

1. Pumpkin seeds – 1 teaspoon
2. Chia seeds – 1 teaspoon
3. Sunflower seeds – 1 teaspoon
4. White sesame seeds – 1 teaspoon
5. Basil seeds – 1 teaspoon

Taste enhancer

1. ½ lemon juice
2. Olive oil- 2 teaspoons
3. Black pepper powder- 1 teaspoon
4. Roasted cumin seeds- 1 teaspoon
5. Black salt- 2 teaspoon
6. Chat masala- 1 ½ teaspoon
7. Chopped coriander leaves- one handful  

How to prepare mixed sprouts Salad?

1. First, you can use the legumes raw or steamed. If they are 2-3 days after germination, it is better to soften them via a steaming method. 
2. Then, take all the germinated legumes and veggies in a big bowl. 
3. Now add the taste enhancers and toss gently using two forks or spoons. 
4. Now add all the seeds and mix well. Adjust the salt and pepper as per your taste. 
5. If you like a sharp flavour, add chopped green chillies. 
6. You can also use cherry tomatoes if you don’t have or want regular tomatoes. These go well with salad dressing. 
7. Ensure your mixing bowl is big enough to hold all the ingredients without mess or hassle. 
8. Take two salad bowls and serve equally. 
9. You may also add mayonnaise or mustard topping as a flavouring agent to give it a creamy texture. 
10. The choice of veggies is all yours; broccoli, bell peppers, parsley, etc., can be combined equally. If you are a non-vegetarian and want to make it more proteinous, add boiled egg whites, feta cheese, stir-fried boneless chicken, etc. 

Tips for making your sprouts salad a healthy choice:

Sprouts salad is indeed a healthy addition to the diet. But there are several things we should keep in mind before having sprouts. It will help you extract maximum benefits from your sprouts and stay fit and healthy. What are those? Let’s check them out below. 

1. Sprouts should not be included in larger servings; otherwise, they can lead to bloating and stomach upset. 
2. Sprouts should be combined with chopped veggies and other condiments. If directly taken, they may lead to flatulence and bowel heaviness. 
3. Sprouts are good for breakfast but not as a direct meal! This means you should take sprout salads as an addition to a meal, not a wholesome meal. A bowl of sprouts salad and a fruit bowl or muesli is a good option. 
4. One can also steam sprouts for easy digestion, making them soft and easy to eat. Steaming is always better than boiling. In boiling, we throw away the boiled water containing 60-70% of sprout nutrition. Steaming makes sure you get all the nutritional elements as they are. 
5. Stale or old sprouts may contain bacteria like salmonella, E. coli, etc. These can be disease-causing and bad for health. So always try to eat fresh sprouts. If you feel the sprouts are stale, don’t munch them raw; steam them or use the stir-fry method. It will help get rid of any pathogens present. 
6. To stay safe, consuming sprouts twice to thrice a week is always better than daily. People with slow digestion or stomach troubles may see sprouts as a nightmare! They may cause diarrhoea, constipation, bloating, etc. Difficult digestion will also prevent the body from absorbing essential nutrients. 

Sprouts are indeed a powerhouse of nutrition, but they should be taken wisely in a desirable amount. On average, half to one cup of sprouts are considered suitable. 

In this way, we saw the wholesome description of Mix sprouts salad. It requires very little preparation, and the advantages are huge. It can even be kept in your kid’s tiffin boxes, snack items, light breakfast ideas, and more. I hope you like today’s post. If you have any questions about sprout salad, ask us in the comment box. Eat healthy and live healthy. 

Check this recipe out here, shared by Tarla Dala: