A healthy, protein rich nutritious salad that has all the flavours balanced perfectly. This can make a great evening snack or a satisfying breakfast. My mother often makes this and pack it for my lunch. Just love the way she prepares this.
This also has goodness of all raw vegetables thereby increasing the fiber content. A delectable tasty salad that is absolutely sin free and satiates your hunger instantly keeping you full for long time. I have described in details about how to sprout green gram here. This is an ideal salad for weight loss and people who are trying to build muscles.
Serves:4 small bowls
Ingredients
- Sprouted green gram-2 cups
- Onions - 1 medium sized
- Banglore Tomatoes - 1 big/medium sized
- Carrot- 1 small/medium sized
- Capsicum - 1/4 cup (chopped)
- Cucumber - 1/2 cup (chopped)
- Baby corn - 4 (sliced round round)
- Green Chili - 1 finely chopped (optional)
- Pomegranate pearls - 3 tbsp
- Red chili powder-1/4 tsp
- Chat Masala Powder - 1 tsp
- Cumin powder - 3/4 tsp
- Lemon Juice - 1 tsp
- Salt as needed
- Black salt as needed
- Coriander for garnishing
Method
1. Mix all the ingredients mentioned under ingredient list in a mixing bowl,
2. Garnish with some fresh coriander leaves and serve fresh.
I used to buy sprouts every time from market until I realized that this can be made at home very easily. The sprouting process increases nutrient levels, making sprouts richer in protein, folate, magnesium, phosphorus, manganese and vitamins C and K than unsprouted plants. These sprouted green gram can be stored for a week in freeze/ fridge and can be used for salads, dosa and various dishes.
Method
1. Was and soak the raw green gram in water for about 12 hours.
2. Drain the green gram completely. Store them in a hotpack with lid closed for another 12 hours.Alternatively, you can cover and tie the green gram in a muslin cloth and leave them overnight.
3. After 12 hours, you can find the sprouts germinated. :)
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
- Sprouted green moong - 1 tbsp
- Green peas - 1 tbsp
- Black eyed beans /brown karamani - 1 tbsp
- White eyed beans/white karamani - 1 tbsp
- Small Black channa/chickpea - 1 tbsp
- Small White channa/chickpea - 1 tbsp
- Red Kidney beans/Rajma- 1 tbsp
- Lima Beans/mochakottai - 1 tbsp
- Peanuts Raw - 1 tbsp
Tempering
- Mustard- 1 tsp
- Urad dhal - 1 tsp
- Oil - 1 tbsp
- Coconut grated - 2 tbsp
- Green chili - 1 big
- Hing- a pinch
- 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.
