roasted capsicum and alfalfa sprouts salad recipe | bell peppers and sprouts salad

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roasted capsicum and alfalfa sprouts salad recipe | bell peppers and sprouts salad | healthy sprouts and capsicum salad |

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Tarla Dalal

06 December, 2024

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roasted capsicum and alfalfa sprouts salad recipe | bell peppers and sprouts salad | healthy sprouts and capsicum salad |

रोस्टड कॅप्सिकम एण्ड अल्फा-अल्फा स्प्राउट्स सलाद इन पीनट ड्रेसिंग - हिन्दी में पढ़ें (Roasted Capsicum and Alfalfa Sprouts Salad with Peanut Dressing in Hindi)

Table of Content

About Roasted Capsicum And Alfalfa Sprouts Salad With Peanut Dressing

Ingredients

Methods

Like roasted capsicum and alfalfa sprouts salad

What is capsicum and alfalfa sprouts made of ?

Benefits, preparing of alfalfa sprouts

How to roast red capsicum?

Peanut dressing for alfalfa salad

Making roasted capsicum and alfalfa sprouts salad

Tips for roasted capsicum and alfalfa sprouts salad

Nutrient values

roasted capsicum and alfalfa sprouts salad recipe | bell peppers and sprouts Indian salad | healthy sprouts and capsicum salad | with 25 amazing images.

This Roasted Capsicum and Alfalfa Sprouts Salad is an exceptionally healthy and well-balanced recipe, making it highly suitable for individuals managing diabetes, heart conditions, and those on a weight loss journey. The combination of vibrant vegetables, lean protein from sprouts, and healthy fats from the dressing creates a nutrient-dense yet low-calorie dish. Its careful preparation method, especially the roasting of capsicum, enhances flavor without relying on unhealthy additions.

The star ingredients, capsicum (bell peppers) and alfalfa sprouts, are nutritional powerhouses. Capsicums, especially the red and yellow varieties, are bursting with Vitamin C, antioxidants like carotenoids, and various phytonutrients. These compounds are crucial for fighting oxidative stress and inflammation in the body. Alfalfa sprouts are equally impressive, packed with vitamins (A, C, E, K), minerals, digestive enzymes, and plant compounds like saponins. They are low in calories but rich in fiber and antioxidants, contributing significantly to the salad's health profile.

For diabetics, this salad is particularly beneficial due to its low glycemic impact. Capsicums are non-starchy vegetables with minimal impact on blood sugar. Alfalfa sprouts have been linked to blood sugar control by slowing down glucose absorption and potentially stimulating insulin secretion. The high fiber content from both the vegetables and the dressing (from peanuts) further aids in regulating blood glucose levels, preventing rapid spikes and promoting sustained energy. The absence of refined sugars or high-GI ingredients makes it a safe and nutritious choice.

Regarding heart health, this salad is highly advantageous. Capsicums contribute antioxidants that protect against cardiovascular disease. Alfalfa sprouts contain compounds like saponins that help lower LDL ("bad") cholesterol levels. The peanut dressing is a key contributor here, as roasted peanuts are rich in monounsaturated and polyunsaturated fats, fiber, and plant sterols, all of which are known to improve cholesterol profiles and reduce the risk of heart disease. Extra virgin olive oil in the dressing further enhances this benefit, being a renowned source of heart-healthy monounsaturated fats and antioxidants that reduce inflammation. The overall low sodium content (using sea salt in moderation) also supports healthy blood pressure.

For weight loss, this salad is an ideal meal or side dish. It is inherently low in calories yet remarkably high in fiber and water content from the vegetables and sprouts. This combination promotes significant satiety, helping individuals feel full and satisfied for longer periods, thereby reducing overall calorie intake and curbing unhealthy snacking. The protein from alfalfa sprouts and peanuts also contributes to satiety and helps preserve muscle mass during weight loss. The minimal oil used for brushing the capsicum and the healthy fats from the dressing make it a lean yet flavorful option.

The preparation method also contributes to its health benefits. Roasting the capsicums over an open flame not only brings out their sweetness and smoky flavor but also makes their nutrients more bioavailable, all with minimal oil. The rest of the ingredients are either fresh or lightly processed, preserving their nutritional integrity. This holistic approach to ingredient selection and preparation ensures that the Roasted Capsicum and Alfalfa Sprouts Salad is a genuinely healthy and delicious option for those looking to manage various health conditions or simply maintain a healthy lifestyle.

Enjoy roasted capsicum and alfalfa sprouts salad recipe | bell peppers and sprouts Indian salad | healthy sprouts and capsicum salad | with step by step photos.

Ingredients

Main Ingredients

2 cups alfalfa sprouts

1 red capsicum , medium

1 capsicum , green medium

1 yellow capsicum , medium

1/2 tsp oil for brushing

salt to taste

To Be Mixed Into A Peanut Dressing

1/2 cup coarsely crushed roasted peanuts

1 tbsp extra virgin olive oil

1 tbsp lemon juice

2 tsp dried mixed herbs

1 tsp dry red chilli flakes (paprika)

1/2 tsp sea salt (khada namak)

Method

Method for capsicum alfalfa sprouts salad

Pierce the red capsicum with a fork, brush a little oil evenly over it and roast it over an open flame till it turns black from all the sides.
Cool, wash it in cold water and remove the burnt skin, stem and seeds and discard them. Cut the capsicum into cubes and keep aside.
Repeat steps 1 and 2 for green and yellow capsicum.
Prepare the peanut dressing and toss well.
In a bowl put alfalfa sprouts and roasted green capsicum, red capsicum and yellow capsicum.
Just before serving add the peanut dressing and toss well.
Serve roasted capsicum and alfalfa sprouts salad immediately.

roasted capsicum and alfalfa sprouts salad recipe | bell peppers and sprouts salad | healthy sprouts and capsicum salad | Video by Tarla Dalal

Roasted Capsicum and Alfalfa Sprouts Salad with Peanut Dressing recipe with step by step photos

like roasted capsicum and alfalfa sprouts salad

1. like roasted capsicum and alfalfa sprouts salad recipe | bell peppers and sprouts salad | healthy sprouts and capsicum salad | then see our healthy Indian salad with dressings and some recipes we love below.
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what is capsicum and alfalfa sprouts made of ?

1. what is roasted capsicum and alfalfa sprouts salad made of ? is made from 1 medium red capsicum, 1 medium green capsicum, 1 medium yellow capsicum, 2 cups alfalfa sprouts, 1/2 tsp oil for brushing, salt to taste and a peanut dressing of 1/2 cup coarsely crushed roasted peanuts, 1 1/2 tbsp olive oil, 2 tbsp lemon juice, 2 tsp dried mixed herbs and 1 tsp dry red chilli flakes (paprika). See below image of list of ingredients for roasted capsicum and alfalfa sprouts salad made of.

benefits, preparing of alfalfa sprouts

1. 1. Alfalfa for weight watchers : These sprouts are quiet low in calories and high in protein, thus making an ideal choice for weight watchers and those on low-carb diet.
  
  2. Alfalfa sprouts – a boon for heart patients : With a decent amount of fiber and very low fat count, these sprouts are a healthy addition to maintain heart health. They help get your body rid of excess bad cholesterol and prevent heart disease and strokes.
2. To use alfalafa sprouts, put the alfalfa sprouts in a bowl of chilled water for 10 minutes.
3. Drain.
4. alfalfa sprouts ready for usage in salads.

how to roast red capsicum?

1. To make roasted capsicum, brush the red capsicum (same for yellow and green) with oil. You can use all red capsicums or mix and match what coloured bell peppers you have in your kitchen.
2. Pierce each red capsicum with a fork. We are going to be roasting the capsicum over open flame.
3. Keep turning the capsicum while roasting. This will ensure uniform roasting.
4. Roast them over an open flame till they turn black. This will take time to roast so be patient.
5. Cool the capsicum and put in a bowl of water.
6. With your fingers, peel the black skin out. If a little bit of black part is left that is okay.
7. We now have roasted capsicums ready.
8. Remove the stems and seeds. You can chop into pieces or cubes.

peanut dressing for alfalfa salad

1. In a bowl put 1/2 cup coarsely crushed roasted peanuts.
2. Add 1 1/2 tbsp olive oil.
3. Add 1 tbsp lemon juice.
4. Add 2 tsp dried mixed herbs.
5. Add 1 tsp dry red chilli flakes (paprika).
6. Add sea salt to taste. We added 1/4 tsp salt.
7. Mix well.
8. Peanut dressing in extra virgin olive oil.

making roasted capsicum and alfalfa sprouts salad

1. in a big bowl put 2 cups alfalfa sprouts.
2. Add 1/4 cup roasted green capsicum ( bell peppers).
3. Add 1/4 cup roasted red capsicum ( bell peppers).
4. Add 1/4 cup roasted yellow capsicum ( bell peppers).
5. Add the peanut dressing.
6. Toss well.
7. Serve immediately.

tips for roasted capsicum and alfalfa sprouts salad

1. Store the salad in the fridge to use later in the day without adding the dressing.
2. Just before serving add the peanut dressing in extra virgin olive oil.