Bean Sprout Salad
Adding sprouts to a salad greatly increases your vitamin intake. The nutritional content of pulses and grains increases when they are spouted. There is 60 percent more vitamin C and almost 30 percent more B vitamins found in the sprout than in the original seed.
| Servings | Prep Time |
| 4servings | 25minutes + 1 hour soaking |
| Servings | Prep Time |
| 4servings | 25minutes + 1 hour soaking |
Ingredients
- 1/4 cup dried apricots chopped
- 125 g dried mango chopped
- 1/3 cup apple juice
- 2 zucchini diced
- 2 small heads witlof (Belgian endive) halved lengthwise and sliced
- 3 1/3 cups assorted sprouts such as mung bean, adzuki beans and alfalfa
- Ginger and Honey Dressing
- 1 30g piece fresh ginger peeled, finely chopped
- 1 tsp wholegrain mustard
- 2 tsp cider vinegar
- 2 tsp honey
- slt and freshly ground black pepper
- 1/4 cup sunflower or vegetable oil
- 1 tbsp poppyseeds
Servings: servings
Units:
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Ingredients
Servings: servings
Units:
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Instructions
- Put the dried apricots and mango in a salad bowl and spoon over the apple juice. Cover and leave to soak for 1 hour, until the juice has been absorbed and the dried fruit is plump.
- Add the zucchini, witlof and sprouts to the bowl, and toss together to combine well.
Ginger and Honey Dressing
- First press the ginger in a garlic press to give 2 teaspoons of juice. Whisk the ginger juice with the mustard, vinegar and honey, and season with salt and pepper. Gradually add the oil, whisking until slightly thickened. Stir in the poppyseeds.
- Pour the dressing over the salad, toss and serve at once.
Recipe Notes
Dried fruit is a concentrated source of nutrients, including iron, phosphorus, calcium ad some B vitamins. It is also a great source of dietary fibre. Although only a small quantity is used in this recipe, poppyseeds make a contribution to the protein content of this salad.
Tip: Choose crisp, fresh looking sprouts, preferably with the seed still attached.
Per serving: 296 calories, 6 g protein, 16 g fat (2 g saturated fat), 33 g carbohydrate (30 g sugars), 7 g fibre, 186 mg sodium
