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Spiced Mung Bean Salad with Tamarind Yogurt Dressing
SONALIS19Ingredients
30Minutes
330Calories
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Description
Per serving: 350 cals | 15 g protein | 13 g total fat | 9 g fiber. A low calorie, yet filling salad, to kick off the week after festive occasions! This salad provides good amount of protein, fiber, calcium, iron, potassium and vitamin C.
Ingredients
US|METRIC
2 SERVINGS
- 1/3 cup mung bean (soak overnight)
- 1 1/2 Tbsp. oil
- 1/2 tsp. corriander (powder)
- 1/2 tsp. red chili powder (less if you don't like it spicy)
- 1/2 tsp. fennel seeds (saunf)
- 1/4 tsp. Garam Masala (optional)
- 1/8 tsp. turmeric powder
- 1 tsp. sugar
- salt (to taste)
- 2/3 cup low fat yogurt beaten
- 4 dates
- 1/2 tsp. tamarind pulp (concentrate, or soak some tamarind in warm water & make 2 tbsp of fresh pulp)
- 1/4 tsp. red chili powder
- 1/2 tsp. coriander powder
- salt (to taste)
- 4 cups lettuce (coarsely diced)
- 1/2 red onion (sliced)
- 1/2 carrot (shredded)
- 10 cherry tomatoes (or 1 cup diced tomatoes)
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Directions
- Soak mung beans ~10 hours (overnight or in the morning) with double the amount of water.
- Cook them on stove or pressure cook (along with the water) for 10 mins on low heat after whistle (Indian pressure cooker) or after the regulator starts to rock steadily (US pressure cooker). You can cook mung beans in advance/ over the weekend, so that they come in handy for this salad, which can be assembled in 10-15 mins.
- Do not discard water used for soaking or cooking the mung bean to preserve the water soluble nutrients.
NutritionView More
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330Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories330Calories from Fat100 |
| % DAILY VALUE |
| Total Fat11g17% |
| Saturated Fat1g5% |
| Trans Fat |
| Cholesterol |
| Sodium850mg35% |
| Potassium1150mg33% |
| Protein12g |
| Calories from Fat100 |
| % DAILY VALUE |
| Total Carbohydrate48g16% |
| Dietary Fiber11g44% |
| Sugars20g |
| Vitamin A290% |
| Vitamin C70% |
| Calcium15% |
| Iron25% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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