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SPROUTS BHEL( protein salad) Recipe

Recipe By Esha Purswani

Not just a snack recipe but this is one's a nutrition powerhouse!!!! Aur sawad toh hai hi :)

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SPROUTS BHEL( protein salad)
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Ingredients for SPROUTS BHEL( protein salad) Recipe

  • 0.13 cup whole green gram (saabut moong)
  • 0.13 cup moth beans (matki)
  • to taste Salt
  • 1/2 As Required medium 2 potatoes boiled
  • As Required peeled and chopped 2 tomotoes
  • 1 tbsp 4-6 tbsp
  • 1 tbsp 4-6 tbsp
  • 1 tbsp roasted and peeled peanut+ for garnish
  • 1 g chana daal namkeen +for garnish
  • to taste Black salt
  • A Pinch Pinch of Red chilli powder
  • A Pinch Pinch of chaat masala
  • 3/4 g Green chutney
  • 1.25 tbsp Date and tamarind chutney
  • 1/2 tbsp Red chilli-garlic chutney
  • 1/4 Pieces Lemon
  • 2 g 8-10crisp papdis +for garnish
  • 1/2 tbsp chopped raw mango +for garnish
  • 1/2 cup 2/1/2 cup water
  • 1/2 tbsp nylon sev+to sprinkles
  • 1/2 tbsp Chopped fresh coriander
  • As Required For Ganishing Grated carrot for garnish
  • As Required For Ganishing Grated beetroot for garnish
  • As Required For Ganishing Chopped pineapple for garnish
  • As Required For Ganishing Chopped pomogranate pearl for garnish

Directions: Sprouts Bhel( Protein Salad) Recipe

  • STEP 1.1. Take a green gram and moth beans in a bowl. Wash thoroughly. Soak 6-8 hours in a water.
  • STEP 2.2. Drain the water. Transfer d green gram and moth beans in a muslin cloth and tie properly. Set aside in a warm place for 6-8 hours.
  • STEP 3.3.alternatively, transfer d green gram and moth beans in a strainer, cover with a lid and set aside in a warm place for 6-8 hours.
  • STEP 4.4.Heat sufficient water in a deep nonstik pan. Add sprouts ,salt and blanch for 2 minutes. Drain d sprouts and drain into a chilled water so as to avoid excessive cooking. Set aside.
  • STEP 5.5. Drain d water and transfer d sprouts in a bowl. Add potatoes, tomatoes onions, chana daal namkeen, black salt ,chaat masala, red chili powder,green chutney, date and tamarind chutney and red chilli garlic chutney.
  • STEP 6.6. Squeeze lemon ,crushed papdis and add to d bowl. Add raw mango, puffed rice, nylon sevand coriander and mix well. 7. Transfer in a serving bowl. Sprinkle sev, carrots, beetroot,namkeen chana daal on d top. 8. Garnish with raw mango, chopped coriander, pineapple, pomegranate pearls and serve with papdi.
Nutrition
value
150
calories per serving
1 g Fat10 g Protein23 g Carbs11 g FiberOther

Current Totals

  • Fat
    1g
  • Protein
    10g
  • Carbs
    23g
  • Fiber
    11g

MacroNutrients

  • Carbs
    23g
  • Protein
    10g
  • Fiber
    11g

Fats

  • Fat
    1g

Vitamins & Minerals

  • Calcium
    77mg
  • Iron
    4mg
  • Vitamin A
    426mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    1mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    119mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    13mg
  • Vitamin E
    < 1mg
  • Copper
    < 1mcg
  • Magnesium
    106mg
  • Manganese
    < 1mg
  • Phosphorus
    177mg
  • Selenium
    10mcg
  • Zinc
    1mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Esha Purswani