Sprouted pea salad
Sprouted pea salad is a fresh, crunchy dish made from tender, sprouted green peas, often tossed with herbs, vegetables, and a light dressing. It typically includes ingredients like onions, tomatoes, cilantro, and a squeeze of lemon or lime. The dish is popular in various forms across South Asian and Middle Eastern cuisines, where sprouted legumes are a common staple.
🍽️ Nutrition at a glance
This salad is a good source of plant-based protein and dietary fiber, with a moderate amount of carbohydrates and very low fat. It provides key nutrients like folate, vitamin C, and iron, and a typical serving has roughly 120-150 calories.
Nutrition breakdown
| Calories | 135 kcal |
| Protein | 8 g |
| Carbs | 22 g |
| Fat | 1.5 g |
| Fiber | 6 g |
| Sugar | 3 g |
| Sodium | 180 mg |
| Folate | 120 mcg |
| Vitamin C | 15 mg |
| Iron | 2.5 mg |
| Potassium | 300 mg |
| Vitamin K | 20 mcg |
| Manganese | 0.4 mg |
| Thiamin (B1) | 0.2 mg |
| Phosphorus | 100 mg |
Per 1 cup (200 g) · estimated, varies by recipe
💡 What's interesting
Sprouting peas increases their digestibility and can boost the bioavailability of certain nutrients like iron. Culturally, sprouted legume salads are often associated with health-conscious eating and are a common feature in festive meals or as a nutritious street food snack.
