Sunday 11 December 2016

Navaratna Salad (Sprout Bean Salad)

This is a protein packed healthy salad which is also made during navarathri days as "Sundal". Each of these ingredients is made as separate sundal on each day of navarathri. I have combined all the ingredients into one sundal and hence called Navaratna(9 gems). This salad is very low in calories making it a healthy mid evening snacks.


Serves: 2

Ingredients

  1. Sprouted green moong - 1 tbsp
  2. Green peas - 1 tbsp
  3. Black eyed beans /brown karamani - 1 tbsp
  4. White eyed beans/white karamani - 1 tbsp
  5. Small Black channa/chickpea - 1 tbsp
  6. Small White channa/chickpea - 1 tbsp
  7. Red Kidney beans/Rajma- 1 tbsp
  8. Lima Beans/mochakottai  - 1 tbsp
  9. Peanuts Raw - 1 tbsp

Tempering

  1. Mustard- 1 tsp
  2. Urad dhal - 1 tsp
  3. Oil - 1 tbsp
  4. Coconut grated - 2 tbsp 
  5. Green chili - 1 big
  6. Hing- a pinch
  7. Curry leaves - 3-4

Method 

1. Soak all the legumes (except sprouts and green peas) in water overnight.

2. Pressure cook all legumes together for 3 whistles with needed salt. Drain the legumes after pressure cook. Reserve the stock for cooking soups etc.

3. In a pan, heat oil and add mustard and hing. Once the mustard starts crackling, add other  tempering ingredients and saute for a minute on a medium low flame. 


4. Now add the tempering to the bowl of cooked sundal and mix well.

5. Healthy Protein Bowl is ready to be eaten:):)



Notes,Tips & Add-On's

  • You can use your choice of pulse/legumes. Anything you use is definitely a healthy option.
  • You also get readily available navaratna sundal packet at any supermarket with combination of 9 legumes. I used the readily available packet here.

No comments:

Post a Comment