Super healthy sprouted mung beans salad meal

Super healthy sprouted mung beans salad meal

You can never go wrong with this super healthy and energizing sprouted mung beans meal which is also super easy to make. This recipe is rated as a Green-Yellow dot, healthy meal replacement in our food rating system (Food Coach) due to the following healthy qualities which are known to promote positive health and well being if consumed as a part of a healthy diet within daily needs.

Healthy qualities of this recipe:

  • Moderate in calories per serving
  • A healthy balance of fats
  •  Zero saturated fat and trans fats.
  • A healthy balance of carbohydrates and sodium
  • High in protein and dietary fiber
  • No added sugars
  • Good source of calcium
  • Excellent source of iron and potassium
  • No food additives, artificial flavor, or color

Ingredients:

Preparation:

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.

Meal: 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 chat masala. Mix well. This salad can be made in advance and refrigerated. Enjoy and eat with confidence!

NOTE: This recipe needs overnight soaking then about 48 hr. sprouting.

*If chat masala is not available then simple table salt or any other salt seasoning can be used.

Recipe Profile: Gluten-free, Vegan, Fits into high protein and high fiber diet, Indian Cuisine

Therapeutic Health Benefits:

This recipe makes a great balance of healthy carbs, protein, fat, dietary fiber and many other health-promoting vitamins and minerals. It is about 1 cup equivalent of vegetable intake and 5 oz equivalent of protein of MyPlate. It is an excellent source of Iron (41% DV), Potassium (32% DV), Folate (163% DV), and Copper (110%DV). Folate is essential for DNA synthesis and repair and used for body cell and tissue growth and Iron is one of the most essential minerals in our diet to prevent fatigue. Copper has anti-inflammatory and antioxidant properties. It provides about 67% of the daily value of iodine. Iodine is essential for thyroid health This recipe also provides Magnesium (48% of daily value) and calcium (14% of daily value). Magnesium promotes healthy blood sugars, bones, and cardiovascular health. In addition, this meal is a great source of B Vitamins that keeps us energetic and super alert. 

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