Bean Sprouts and Vegetable Salad, Healthy Diabetic Recipe
by Tarla Dalal
3/5 stars 67% LIKED IT
2 GOOD - 1 BAD
Added to 125 cookbooks
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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 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.
- Combine all the ingredients together in a mortar and pound to a coarse paste using a pestle (khalbhatta). Keep aside.
- 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.
- Cut the mushrooms into thick slices and keep aside.
- Put the lettuce in ice-cold water for 30 minutes. This will make them crisp.
- Drain and arrange the lettuce leaves at the bottom of a large salad bowl. Keep aside.
- Combine the mushrooms, onions, celery, broccoli, capsicum and bean sprouts together in another bowl.
- Pour the dressing over it and toss well.
- Spoon the salad over the lettuce leaves and serve immediately garnished with coriander.
- It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.
|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|
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