A powerhouse of nutrition and a rich source of an array of vitamins, minerals and anti-oxidants, sprouts are extremely nutritious and full of health benefits for a pregnant woman. They include vitamin C, folate, fiber, and essential amino acids, Sprouts salad is easy to make and quite filling too. It has high dietary fiber content that helps in avoiding constipation. It is a simple example of health and taste together.
INGREDIENTS (using 250 ml cup)
- Boiled sprouts (equal portions of green gram and Bengal gram sprouts) – 1 ½ cups
- Shredded cabbage – ¾ cups
- Finely chopped tomatoes – ½ cup
- Grated carrots – ½ cup
- Finely chopped coriander leaves – 1 tablespoon
- Finely chopped onions – ¼ cup
- Lemon juice – 2 teaspoon
- Finely chopped green chillies – ½ tea spoon
- Black salt – ½ tea spoon
- Salt – to taste
METHOD OF PREPARATION
- Mix all the above mentioned ingredients in a bowl and toss it well.
- Serve directly.
- You can also refrigerate it and consume after an hour or two. In case of refrigeration, cover the bowl with cling film or foil paper to prevent the vegetables from drying out.
- Avoid cabbage if you are suffering from flatulence. Replace with lettuce instead.
- Avoid adding salt if you are suffering from high blood pressure.
- You can also add chopped pieces of an orange to the salad. Remove the seeds before adding it.
- You might add one teaspoon of virgin olive oil while tossing the salad.
- Green gram sprouts are rich in antioxidants and are a good source of sodium, potassium, carbohydrate and protein. 100 grams of Bengal gram contains 164 calories, 27 IU of vitamin A, 172 mcg of folate, 49 mg of calcium, 291 mg potassium, 168 mg of phosphorus and 48 mg of magnesium.
- Cabbage is high in fiber and other nutritional components. It helps regulate your bowel movements and avoid constipation.
- Tomato is an excellent source of vitamin C, the antioxidant lycopene, biotin, vitamin K. It is also a good source of copper, potassium, manganese, dietary fiber, vitamin A, vitamin B6, folate, niacin, vitamin E and phosphorus.
- Vegetables that are green, yellow or orange in colour are rich in beta-carotene, calcium, vitamin B-complex, vitamin C, vitamin A and vitamin K.