Sprouted Mung Bean Salad|Green-Yellow dot food |Healthy Meal Replacer

Sprouted Mung Bean Salad|Green-Yellow dot food |Healthy Meal Replacer

This super healthy recipe is rated as a Green-Yellow Dot, healthy meal replacer by our Food Coach (Food rating system) due to its many healthy qualities which are known to promote positive health and well being. This recipe makes a great balance of healthy carbs, protein, fat and dietary fiber. It provides about 1.5 cup equivalent of vegetable intake and 5 oz equivalent of protein intake of MyPlate equivalents. It is an excellent source of Folate (164% of daily value) and Copper (112% of daily value). Folate is essential for DNA synthesis and repair and used for body cell and tissue growth. Copper has anti-inflammatory and antioxidant properties which is known to improve cardiovascular health and protect our body from other illness. It provides about 67% of daily value of iodine and 43% of Daily value of iron. Iodine is essential for thyroid health and Iron is one of the most essential mineral in our diet which prevents fatigue. This recipe also provides Magnesium (48% of daily value) and calcium (14% of daily value). Magnesium promotes healthy blood sugars, bones and cardiovascular health. Last but not least it is a great source of Vitamin B (20% or more of daily value).

Sprouting Mung Beans: Rinse mung beans well in a strainer to get rid of as many pesticides and foreign materials as possible. In a medium bowl, soak the mung beans with about 6 cups of water overnight. Rinse in the morning again and drain water. Cover mung beans with a kitchen towel and let it sprout for 48 hours. Sprouting depends on the temperature of around the mung beans so it may vary a little bit. Once you see small sprouts starting to grow, you can refrigerate in a glass container to be used when you need to make this salad.

Salad: Wash cucumber and tomato thoroughly to get rid of as much pesticide and any other foreign material as possible. Chop them in small pieces. Mix with the beans in a medium bowl. Squeeze fresh lime and salt and mix well again. This salad can be made in advance and refrigerated. Sprinkle a trace amount of chat masala (optional) on the top before serving to enhance the flavor. Enjoy as a healthy meal at home or pack to go and eat with confidence!

Recipe profile: Gluten free, Vegan, Low fat, high protein and high fiber

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