Sprouted Bean Salad
Sprouted Bean Salad is a fresh, crunchy dish made from germinated legumes like mung beans, lentils, or chickpeas, often tossed with vegetables, herbs, and a light dressing. It's a popular health food across many cuisines, particularly in South Asia, East Asia, and parts of the Middle East, where it's valued for its simplicity and nutritional boost.
🍽️ Nutrition at a glance
This salad is a high-protein, high-fiber dish with moderate carbohydrates and very low fat. It's an excellent source of folate, manganese, and vitamin C, and a typical serving provides roughly 150-200 calories.
Nutrition breakdown
| Calories | 170 kcal |
| Protein | 12 g |
| Carbs | 28 g |
| Fat | 1 g |
| Fiber | 8 g |
| Sugar | 4 g |
| Sodium | 150 mg |
| Folate | 120 µg |
| Manganese | 1.2 mg |
| Vitamin C | 15 mg |
| Iron | 2.5 mg |
| Potassium | 400 mg |
| Phosphorus | 150 mg |
| Magnesium | 60 mg |
| Vitamin K | 10 µg |
Per 1 cup (200 g) · estimated, varies by recipe
💡 What's interesting
Sprouting increases the bioavailability of nutrients and reduces antinutrients like phytic acid, making the beans easier to digest and their minerals more absorbable. It's often eaten raw or lightly cooked, preserving its fresh, lively texture and maximizing its nutritional benefits.
