Easy Protein Salad | प्रोटीन सलाद | Weight Loss | Sprouts Salad
Easy homemade Protein Salad with sprouted legumes, fresh vegetables, and lemon dressing—perfect for weight loss and optimal digestion.
Ingredients
- 1 cup sprouted mung beans
- 0.75 cup sprouted chickpeas
- 1 medium cucumber, diced into small cubes
- 2 medium Roma tomatoes, diced
- 0.75 cup mixed bell peppers (red, yellow, or orange), diced
- 0.33 cup red onion, finely minced
- 3 tablespoons fresh lemon juice, freshly squeezed
- 1.5 tablespoons extra-virgin olive oil
- 3 tablespoons fresh coriander (cilantro) leaves, chopped
- 2 tablespoons fresh mint leaves, finely chopped
- 0.5 teaspoon cumin powder, preferably freshly toasted
- 0.5 teaspoon chaat masala
- 0.25 teaspoon freshly ground black pepper
- Salt to taste
- 0.5 cup alfalfa or radish sprouts (optional garnish)
Instructions
- 1
Rinse all sprouted legumes thoroughly under cold water 2-3 hours before assembly to ensure maximum freshness and crispness.
- 2
Wash and dry the cucumber, tomatoes, and bell peppers completely to prevent excess moisture in your finished salad.
- 3
Cut the cucumber lengthwise, remove seeds with a spoon if desired, then dice into quarter-inch cubes for uniform texture.
- 4
Dice the tomatoes, removing excess seeds and juice to a bowl to prevent the salad from becoming watery.
- 5
Mince the red onion into very fine pieces, then rinse briefly under cold water and pat dry to reduce sharpness if preferred.
- 6
Combine the sprouted mung beans and sprouted chickpeas in a large mixing bowl.
- 7
Add the diced cucumber, tomatoes, bell peppers, and minced red onion to the legumes, stirring gently to distribute evenly.
- 8
Whisk together the fresh lemon juice, olive oil, cumin powder, chaat masala, and black pepper in a small bowl until well emulsified.
- 9
Pour the dressing over the vegetable and sprout mixture just before serving to maintain optimal crunchiness and texture.
- 10
Toss all ingredients together gently but thoroughly for 1-2 minutes, ensuring the dressing coats everything evenly.
- 11
Season with salt to taste, adjusting for your preference and considering the salinity of the chaat masala.
- 12
Top with chopped fresh coriander and mint leaves immediately before plating for vibrant color and fresh herbaceous notes.
- 13
Garnish with additional alfalfa or radish sprouts if desired, then serve immediately while vegetables remain crisp and refreshing.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| sprouted mung beans | sprouted lentils or sprouted peas | Lentils and peas provide similar protein density and sprouting capability while offering different micronutrient profiles and subtle flavor variations |
| extra-virgin olive oil | cold-pressed mustard oil or walnut oil | Mustard oil is traditional in Indian cuisine with anti-inflammatory properties, while walnut oil adds omega-3 fatty acids and creamier mouthfeel |
| red onion | white onion or scallions (green onions) | White onions are milder and less pungent, while scallions add a subtle onion flavor with fresh green notes and less digestive irritation |
| chaat masala | amchur powder (dried mango powder) plus extra cumin | Amchur provides tartness and fruity notes while reducing sodium content compared to many chaat masala blends, supporting digestive health |
| fresh lemon juice | fresh lime juice or apple cider vinegar (1 tablespoon only) | Lime offers similar acidity with slightly different citrus notes, while apple cider vinegar provides additional probiotics for gut health |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 165 |
| Total Fat | 6g |
| Saturated Fat | 1g |
| Cholesterol | 0mg |
| Sodium | 280mg |
| Carbohydrates | 21g |
| Fiber | 7g |
| Sugar | 3g |
| Protein | 10g |
Nutrition Comparison
| Classic | Metabolic Health | restaurant | Healthier | |
|---|---|---|---|---|
| Calories | 165 | 285 | 285 | 185 |
| Protein | 10g | 14g | 14g | 12g |
| Carbs | 21g | 24g | 28g | 22g |
| Fat | 6g | 16g | 12g | 6g |
| Fiber | 7g | 9g | 9g | 6.5g |
| Sugar | 3g | - | - | - |
| Health Scores | ||||
| Gut Health | 9/10 | 9/10 | 9/10 | 9/10 |
| Anti-Inflammatory | 9/10 | 9/10 | 2/10 | 8/10 |
| Blood Sugar | 9/10 | 9/10 | 8/10 | 8/10 |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
