Bean Sprouts and Vegetable Salad ( Healthy Diabetic Recipe )

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The moment you glance through this recipe, you will surely notice that all the ingredients are healthy ones – broccoli, bean sprouts, lettuce, one beats the other in healthiness! broccoli is rich in vitamin c, a and cancer fighting phytonutrients. Bean sprouts, lettuce and all the other health-boosters make this a nutritious, low-cal, tasty and crunchy salad. For blanching broccoli and mushrooms, boil a vesselful of water, add the broccoli and mushrooms and cook for 5 to 7 minutes. Strain and put it into a vesselful of cold water and keep aside for 10 minutes. Strain and discard the water. You can also use baby corn instead of mushroom.

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Bean Sprouts and Vegetable Salad ( Healthy Diabetic Recipe ) recipe - How to make Bean Sprouts and Vegetable Salad ( Healthy Diabetic Recipe )

Preparation Time:    Cooking Time:     Makes 4 servings
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For The Dressing
2 tsp olive oil
1 clove garlic (lehsun) , finely chopped
1 tsp sugar
2 tsp lemon juice
1 tsp soy sauce
1/2 tsp dry red chilli flakes (paprika)
salt to taste

Other Ingredients
1 cup broccoli florets , blanched
10 mushrooms (khumbh)
4 to 5 crisp lettuce leaves
1/2 cup sliced onions
2 tbsp finely chopped celery
1 red capsicum , deseeded and cut into slices
3/4 cup bean sprouts

For The Garnish
2 tbsp chopped coriander (dhania)
For the dressing

  1. Combine all the ingredients together in a mortar and pound to a coarse paste using a pestle (khalbhatta). Keep aside.

How to proceed

  1. Boil a vesselful of water, add the broccoli and mushrooms and cook for 3 to 4 minutes. Strain and put into a vesselful of cold water for 10 minutes. Strain again and discard the water.
  2. Cut the mushrooms into thick slices and keep aside.
  3. Put the lettuce in ice-cold water for 30 minutes. This will make them crisp.
  4. Drain and arrange the lettuce leaves at the bottom of a large salad bowl. Keep aside.
  5. Combine the mushrooms, onions, celery, broccoli, capsicum and bean sprouts together in another bowl.
  6. Pour the dressing over it and toss well.
  7. Spoon the salad over the lettuce leaves and serve immediately garnished with coriander.

Nutrient values 
Energy 89 calories
Protein 4.2 gm
Carbohydrates 11.8 gm
Fat 2.9 gm
Vitamin C 52.9 mg
Iron 1.8 mg
Folic acid 13.7 mcg
Zinc 0.6 mg
Fibre 1.5 gm

RECIPE SOURCE : Healthy Diabetic CookingBuy this cookbook

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Bean Sprouts and Vegetable Salad ( Healthy Diabetic Recipe )
 on 11 Jul 14 08:38 AM

Very tasty!!
Bean Sprouts And Vegetable Salad ( Healthy Diabetic Recipe )
 on 09 Dec 10 11:27 AM

this salad is all about health and wellness! great for diabetic people, it is a dose of good health fresh veggies!