Sprouts Salad Recipe for Breakfast
Cuisine: IndianSearching for a quick, tasty, and healthy lunch? This sprouts salad is wonderful! Packed with fresh veggies, nutrient-dense sprouts, and a spicy vinaigrette, this is a quick meal ready in few minutes. This salad is great for any occasion—a side dish, a light lunch, or a post-workout snack. Plus, your preferred vegetables and spices let you quickly personalize it. Allow us to leap in.
Ingredients
1 cup mixed sprouts (moong, chickpea, or any of your choice)
1 small cucumber, chopped
1 medium tomato, chopped
1 small onion, finely chopped
1 small carrot, grated
1 green chili, finely chopped (optional, adjust for spice)
Juice of 1 lemon
2 tablespoons fresh coriander leaves, chopped
1/4 teaspoon black pepper
1/4 teaspoon chaat masala (optional, for extra tanginess)
A pinch of salt, to taste
1 teaspoon olive oil (optional)
Directions
Prepare the Sprouts
- If your sprouts are raw, lightly steam them for 3–4 minutes for better digestion. Let them cool completely before using.
- Alternatively, you can use raw sprouts if you prefer a crunchier texture.
Chop the Vegetables
- Dice the cucumber, tomato, and onion into small, bite-sized pieces.
- Grate the carrot and finely chop the green chili (if using).
- Set everything aside in separate bowls.
Mix the Salad
- In a large mixing bowl, combine the sprouts, cucumber, tomato, onion, and carrot.
- Add the green chili and chopped coriander leaves.
Add the Dressing
- Squeeze the lemon juice over the salad.
- Sprinkle the black pepper, chaat masala (if using), and salt.
- Drizzle a teaspoon of olive oil for added flavor (optional).
Toss and Serve
- Gently toss everything together to coat the sprouts and veggies with the dressing.
- Taste the salad and adjust the seasoning if needed.
- Serve immediately for the freshest taste.
Tips & Variations
- Add Protein: For a more filling salad, toss in some boiled chickpeas, paneer cubes, or grilled chicken.
- Make It Crunchy: Sprinkle roasted peanuts, sunflower seeds, or pumpkin seeds for extra crunch.
- Spice It Up: Add a dash of paprika or red chili flakes for a spicy kick.
- Customize Veggies: Feel free to add bell peppers, beetroot, or corn to switch things up.
- Meal Prep Tip: Keep the dressing separate if you’re making this salad ahead of time to prevent it from getting soggy.
Dietary Advice for Sprouts Salad
This sprouts salad is a versatile and nutritious dish that can suit various dietary needs. Here are some dietary tips and advice:
- Vegan-Friendly: This recipe is completely plant-based, making it an excellent option for vegans. No animal products are used, and you can enjoy it guilt-free!
- Gluten-Free: Sprouts and fresh vegetables are naturally gluten-free, so this salad is a safe choice for those with gluten intolerance or celiac disease.
- Low-Calorie: With only ~120 calories per serving, this salad is perfect for those looking to maintain or lose weight while enjoying a filling and nutritious meal.
- High in Fiber: The sprouts and fresh vegetables are loaded with fiber, which supports digestion, promotes gut health, and keeps you feeling full.
- Low in Fat: This salad is naturally low in fat. You can skip the optional olive oil to make it even lighter.
- Rich in Protein: Sprouts are a great plant-based protein source. This salad is ideal for vegetarians and vegans looking to meet their protein needs.
- Diabetic-Friendly: With low net carbs (~16g per serving) and plenty of fiber, this salad can be a good option for managing blood sugar levels. However, diabetics should monitor portion sizes and adjust based on their dietary plan.
- Customizable for Keto: If you’re on a keto diet, reduce the carrots (as they are higher in carbs) and increase the amount of low-carb veggies like cucumber and spinach. You can also add avocado or paneer for extra fat content.
- Low-Sodium Option: To make this salad low-sodium, reduce or skip the salt and opt for fresh herbs and lemon juice for flavor.
- Heart-Healthy: This salad is rich in antioxidants, vitamins, and minerals, promoting overall heart health. Adding olive oil provides healthy fats that are beneficial for cardiovascular health.