TOSSED SALAD WITH SPROUTS

Sprouting activates enzymes that break down phytic acid (an antinutrient), increasing absorption of iron, zinc, and calcium by 20–40%. It increases vitamin C, folate, and antioxidant content. The starch converts to simpler sugars, improving digestibility. Sprouted legumes are lower in calories and higher in bioavailable nutrients than their cooked counterparts.

Soak 1/2 cup of whole moong in water for 8–12 hours. Drain and keep in a moist cloth or jar with holes. Rinse twice daily. Sprouts are ready in 24–48 hours at room temperature (faster in warm weather). Refrigerate and use within 3 days. Mung beans, matki, and chana sprout similarly and are all nutritious.

Raw sprouts carry a higher risk of E. coli and Salmonella contamination than cooked foods due to warm, moist sprouting conditions. For healthy adults, the risk is low with good hygiene. Light blanching (30 seconds in boiling water) eliminates pathogens while retaining most nutritional benefits. Pregnant women and immunocompromised individuals should always cook sprouts.

A dressing of lemon juice, cumin powder, chaat masala, rock salt, and a drizzle of cold-pressed mustard oil provides digestive spices, vitamin C (enhancing iron absorption from sprouts), and healthy fats. Coriander and pomegranate seeds add colour and polyphenols. Avoid creamy dressings that add excess saturated fat.

A salad with 1 cup of mixed sprouts (moong, matki, chana) provides approximately 10–14 g of protein. Adding tofu cubes, boiled egg, or curd as a side increases this to 20–25 g, making it a protein-rich complete meal suitable for active individuals or those on a weight management programme.