Apple and Sprout Salad
The dressing for this vibrant apple and sprout salad, with tones of ginger, complements the flavours of the fruit and vegetables.
1 celery stalk
1 red-skinned dessert apple
1 cup mung bean sprouts
3⁄4 cup alfalfa sprouts
1⁄2 cup sunflower kernels
1 tablespoon lime juice
1 tablespoon finely chopped coriander
2 tablespoons sunflower oil
1⁄2 teaspoon sesame oil
1⁄2 teaspoon reduced-salt soy sauce
1 teaspoon grated fresh ginger
pepper to taste
- Cut the carrot into 4 cm lengths. Slice thinly lengthwise, then cut into very fine matchsticks. Cut the celery into matchsticks the same size. Core the apple and cut into 8 wedges, then thinly slice the wedges crosswise to make fan-shaped pieces.
- Combine the carrot, celery, apple, mung bean sprouts, alfalfa sprouts and sunflower kernels in a mixing bowl.
- To make the dressing, whisk together all the ingredients, seasoning with pepper. Pour the dressing over the salad, toss well to coat evenly and serve.
Apple and sprout salad variations: For a more substantial salad to serve as a light main dish, you can replace the mung bean sprouts with sprouted green or brown lentils, and stir in 100 g diced tofu.
preparation time 15 mins
serves 4 (as a starter) or 2 (as a main dish)
6 g protein
20 g total fat
2 g saturated fat
0 mg cholesterol
6 g total carbohydrate
6 g sugars
4 g fibre
43 mg sodium
Sprouted beans and seeds are a good source of vitamin C and folate, as well as phytochemicals including lutein, coumarins and xanthophylls.
Source: Cook Smart for a Healthy Heart, Reader's Digest Canada