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Healthy Vegetable and Sprouts Lunch Salad
Tarla Dalal
23 February, 2025
Table of Content
Treat yourself to this tasty and healthful salad, which is satiating enough to have for lunch.
From sprouted moong and cooked masoor to greens and veggies like peppers, zucchini and pumpkin, this Healthy Vegetable and Sprouts Lunch Salad brings together a vast and exciting assortment of ingredients.
These ingredients have varied textures, which combine beautifully in each mouthful! The veggies and mushrooms are sautéed slightly with salt and pepper, which helps the seasoning to seep in and improve the flavour. However, they retain their crunch and are not cooked till soft. This helps to retain their freshness.
This wholesome salad, which is rich in antioxidants and vitamin C , can be carried to work as lunch. Just take the peppy, honey-mustard flavoured dressing in a separate container and toss it together with the rest of the ingredients just before you eat it.
This salad is also great for athletes , so it can be carried along to consume after a workout.
You can also try other salads for lunch like Vegan Healthy Lunch Salad or Mixed Sprouts Beetroot Healthy Lunch Veg Salad
Healthy Vegetable and Sprouts Lunch Salad recipe - How to make Healthy Vegetable and Sprouts Lunch Salad
Tags
Preparation Time
15 Mins
Cooking Time
3 Mins
Total Time
18 Mins
Makes
1 servings
Ingredients
Main Ingredients
1/2 cup coloured capsicum cubes
1/4 cup chopped zucchini
1/2 cup mushroom (khumbh) cubes
1/2 cup red pumpkin (bhopla / kaddu)
1 tsp olive oil
salt and freshly ground black pepper (kalimirch) to taste
1/2 cup boiled sprouted moong (whole green gram)
1/2 cup soaked and boiled masoor (whole red lentil)
1/2 cup lettuce , torn into pieces
1/2 cup baby spinach , torn into pieces
2 tbsp crumbled feta cheese
To Be Mixed Into A Dressing
1 tsp olive oil
1 tsp lemon juice
1/4 tsp honey
1/4 tsp mustard (rai / sarson) paste
salt to taste
Method
- Heat the oil in a broad non-stick, add the capsicum, zucchini, mushroom and red pumpkin, salt and pepper and sauté on a medium flame for 2 to 3 minutes. Cool slightly.
- It can be taken to work in a lunch box with a dressing in a separate small container.
- Just before eating, mix the dressing and toss well. Eat immediately.
Healthy Vegetable and Sprouts Lunch Salad recipe with step by step photos
Nutrient values (Abbrv)per plate
| Energy | 464 cal |
| Protein | 22.7 g |
| Carbohydrates | 52.9 g |
| Fiber | 12.8 g |
| Fat | 11.5 g |
| Cholesterol | 0 mg |
| Sodium | 54.5 mg |
Click here to view Calories for Healthy Vegetable and Sprouts Lunch Salad
The Nutrient info is complete
Healthy Eating
March 13, 2025, midnight
Good healthy Lunch salad. Carry this to work and love the addition of some dals to this. My lunch box just got lighter.
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