Fruity Bean Salad, vitsmin C, iron and fibre rich salad!
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Fruity Bean Salad
I often create new recipes with what is left in the refrigerator. Many of these creations work and my family lets me know when they don’t. This is one of the recipes that got a hearty nod. It provides adequate amounts of calcium, vitamin C, iron and fibre. Sprouting the pulses increases their nutrient content and also makes them easier to digest as compared to whole unsprouted pulses.
Preparation Time: 20 minutes.
Cooking Time: Nil.
Serves 4.
2 cups boiled mixed sprouts (moong, matki, chana)
¾ cup apple cubes (unpeeled)
¾ cup orange segments, cut into halves
¼ cup grapes
¾ cup iceberg lettuce, torn into pieces
½ cup finely chopped spinach (palak)
1 tsp finely chopped green chillies (optional)
To be mixed together into a curd dressing
¾ cup fresh whisked curds (dahi)
2 tbsp finely chopped mint leaves (phudina)
1 tsp powdered sugar
Salt to taste
1. Combine all the ingredients in a bowl and toss well.
2. Just before serving, pour the curd dressing over the salad and toss well.
3. Refrigerate for at least one hour.
Serve chilled.
Nutrient values per serving
Energy : 160 kcal
Protein : 7.1 gm
Cho : 23.4 gm
Fat : 3.4 gm
Vit-C : 13.2 mg
Calcium : 145.8 mg
Iron : 2.4 mg
F.Acid : 32.5 mcg
Fibre : 1.5 gm