SPROUTS SALAD

Salad is a fresh and colorful dish made with a variety of raw or lightly cooked vegetables, fruits, sprouts, herbs, nuts and healthy dressings. They are refreshing, light and nutritious, providing plenty of vitamins, minerals, fibre and antioxidants. Salads can be served as a healthy starter, side dish, snack or light meal.

Sprouts salad is a fresh, nutritious dish made from germinated seeds or legumes, tossed with crisp chopped vegetables, herbs, lemon juice and light spices. It is naturally high in plant protein and fiber, making it popular for healthy weight management.

ABOUT THE RECIPE:

Any kind of single, or a combination of 2 or more legumes can be used for this recipe. I’ve used navadhanya (nine traditional food grains) for this recipe.

Seeds like green gram or fenugreek sprouts naturally have a soft texture, and can be added directly to the salad, without steaming or boiling. Other kinds of seeds or legumes has a hard texture, and has to be slightly boiled or steamed before adding it to the salad.

INGREDIENTS FOR SPROUTS SALAD:

• BOILED SPROUTS – 2 CUPS
• CUCUMBER (CHOPPED) – 1/2 CUP
• ONION (CHOPPED) – 1/2 CUP
• TOMATO (CHOPPED) – 1/2 CUP
• CARROT (GRATED) – 1/2 CUP
• CORIANDER LEAVES (CHOPPED) – 1/4 CUP
• LEMON JUICE – 1 TSP
• PEPPER POWDER – 1/2 TSP
• SALT – AS REQUIRED

HOW TO MAKE SPROUTED LEGUMES:

• Add 1 cup of legumes to a large mixing bowl.

• Add 1 to 1.5 litres of water to it, and let it soak for about 8 to 10 hours.

*I’ve used dried legumes for this recipe. Fresh or frozen legumes doesn’t have to be soaked for 8 to 10 hours. Soak the fresh or frozen legumes for just 1 to 2 hours.

• After about 8 to 10 hours, filter the water and wash it thoroughly with clean water.
• Then add the soaked and washed legumes, to a strainer, and place a bowl underneath it.

• Cover the strainer with a plate, and let it rest for about 10 to 12 hours.
• After about 10 to 12 hours, open the lid.

SPROUTED LEGUMES ARE READY.

HOW TO MAKE SPROUTS SALAD:

• Add the sprouts to a pressure cooker.

• Also, add 2~3 cups of water and required salt to it.

• Cover the pressure cooker, and cook it for 5 to 6 whistles. After 5 to 6 whistles, turn off the flame.
• Once the pressure is released completely, open the lid and drain the water.

• Transfer the boiled sprouts to a mixing bowl.

• Add chopped onions, tomato, cucumber, carrot and coriander leaves to it.

• Also, add lemon juice and pepper powder to it, and mix everything well.

YUMMY AND DELICIOUS SPROUTS SALAD IS READY.

VARIATIONS:

• Any kind of seeds or legumes can be used for this recipe.
• Roasted peanuts, grated coconuts or chaat masala can also be added for extra flavour.

PRO TIPS:

• The legumes has to be soaked for at least 8 to 10 hours.
• I’ve used dried legumes for this recipe. Fresh or frozen legumes doesn’t have to be soaked for 8 to 10 hours. Soak the fresh or frozen legumes for just 1 to 2 hours.
• Strainer must be covered and rested for at least 10 to 12 hours.
• Cook the legumes for just 5 to 6 whistles. Cooking it for a long time might turn them soft and mushy.